Thursday, 03-28-13

LOVE this workout!!!

 

A couple of tips to consider on this workout:

 

  • Pace yourself - if you start out too hot - it'll catch up to you quickly.  This is the same weight as "Grace", but you'll potentially be doing much more volume than 30 reps.

  • Grip will become an issue as you progress  - hook grip your clean to save your forearms as much as you can

  • You'll likely want to touch 'n go the first few rounds just for speed, but figure out at which point you are going to start dropping the bar from overhead, is it going to be in the round of 6,9,12?

  • Jerk it

  •  7 minutes is not a whole lot of time, keep moving - hop on the bar and pick up the bar with as little rest as you need.  The time will go very quickly.

Check out Mobility WOD to see what they post - will try to share on Facebook as soon as I see it.

Here's a link to an efficiency video on TTB with Chris Spealler and Matt Chan:  TTB Efficiency  Be sure to see the full range of motion on this movement below.

All of the full movement standards that we'll be looking for  are also below.

 

As a complete aside, another tip:  never, ever, ever eat a pregnant woman's ice cream without replacing it so that she didn't know you ate it in the first place.

 

"The best revenge is to be unlike him who performed the injury." - Marcus Aurelius

 

Pre-WOD:

Warm-up and mobilize

WOD:

WORKOUT 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3  Clean and jerks (135,95) (Master 55+:  115/65)

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12  Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18Clean and jerk

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes:

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps.

Movement Standards:

 

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