150821- Elbows Down

Something to think about for Friday.



*** DO NOT GO ABOVE WEIGHTS YOU DID MONDAY***  If you had several misses or your technique is suffering, then TAKE WEIGHT OFF!!!  When we repeatedly miss or just “get by” with sloppy technique we drill bad habits… which will crucify us later.  The weights will increase every Monday for 3 weeks, then back off the following Monday.  This pattern will continue for 12 weeks.  Be patient… stick to the process.  If you add only 5# each week you’re looking at 20-30# PR… I’ll take that!  Use these lighter weights the first few weeks to hone in your perfect technique, then smash your PRs next month.  Personally, I’ve tried to focus on what’s been holding me back… OH strength and speed to rock-bottom are my issues.  Yours might be lack of hip or shoulder mobility (or maybe too much mobility which equals instability), failing to commit, pausing on your 2nd pull, ripping the BB from the floor (which puts you in a bad power-position), not finishing your pull, or general pulling strength.  Whatever your weakness is, let’s fix it.  Everyone of you at 6am are driven individuals and have what it takes to succeed and excel.  Oh, and HOODIES!

1) Snatch 3, 2, 2, 1, 1, 1, 1 @75%, 80%, 80%, 85%, 85%, 85%, 85%

2) C&J 3, 2, 2, 1, 1, 1, 1 @75%, 80%, 80%, 85%, 85%, 85%, 85%


1) Romanian Deadlift 3×8 @~40-50% 1RM Deadlift… same weight as Monday.

2) GHD situp 3×8



100m run

9x T2B

100m run

5x OHS @155/105#

100m run

1x Rope climb




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