Day 11 of 100 HSPU Challenge
"All things good to know are difficult to learn."
-Greek Proverb
Skill/Strength
3X3 Hang Squat Clean with 1 rope climb between each set.
WOD
5 rounds for time of:
Row/Run 250 Meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box Jumps (24/20)
-Row if you did sprints yesterday. Run otherwise.
-Pull weight from the floor. No racks today.
-Sub GHD for Toes 2 bar or ABmat wallball throws with wall 6 foot away.
-Rx+? (20 min. Timecap) Carry wall ball through entire WOD, only drop to Row or Front Squat
Kendrick Farris, American Olympics athlete, Clean and (p) Jerking in sloooow mooow. Can you tell when he's starting the 3rd pull (under the bar)? Hint... Watch his hair.
Notice how his heels are PLANTED until the initiation of the third pull. And, look at that upright torso when he receives the bar. Nice.
ReplyDeleteHis form is incredible. Watch the angle of his back in the first pull, it stays constant until above the knees. You can see the "scoop" or double knee bend, and the aggression of the 3rd pull.
ReplyDeleteAwesome lifter. Go figure he made it to the Olympics.
I fear I may never make it to the Olympics. But, I can still get rid of my pronounced head jerk and improper back angle.
ReplyDeleteProper form helps to stay away from injuries while doing the workout.
ReplyDelete