TUESDAY NOVEMBER 1ST, 2011

TUESDAY NOVEMBER 1ST, 2011


WOD
No two ways around it - it is time to get back to lifting heavy things quickly. 


Squat cleans on the minute:
Perform 3 squat cleans on the minute, every minute to failure. 15 min time cap. Use 70% of your 1RM. This can be done as "touch and go" or in singles. Touch and go simply means that you do not remove your hands from the bar until the reps are completed. The point of this wod is moderate work under heavy load.


Warm Up
- Spend 1-2 min working on double under technique (hand placement, wrist speed, jumping technique, rope turn)
- Attempt 2-3 double under max efforts
- 5 min mobility work with special attention on your hamstrings, hips, and trunk (torso)
- Work up to a heavy 1 RM Squat Clean (10 min)


Note: Kendrick Farris is amazing. Check out the squat clean form and his extension. Also note - in his jerk (which we are not doing today) Kendrick catches low and drops lower after the catch. This is not something I've seen taught but I've heard him speak on it and this technique works for Kendrick as he holds a number of US records. The concept is the same though - he explodes the weight from the rack position, then pushes himself down to receive the bar....QUICKLY!