Wednesday 170201

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Strength

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Power Clean

Work up to a moderate single in 12:00.

Please see the write up below on today’s strength! 

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WOD

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Complete as many rounds as possible in 14:00 of:

10 Chest-to-Bar Pull-ups

20 Push-ups

30 Walking Lunges

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To that time we watched Coach Lo lift in the AO! Yep we threw it back on a Wednesday.

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What The Hell Does “Moderate Single” Mean?

As part of this programming cycle we built in some days that although are with a barbell, we want to view as skill improvement. Today is one of those days. As written, it says work up to a “moderate single” for the power clean. What does this mean? The first this this is telling you is that you’re not maxing out today. We get it, you have a barbell in your hand, it’s singles reps at a time, you’re feeling strong, why not go for it and see what happens? Because we need you to improve your technique. And yes we’re talking to you because we are talking to everyone. We all have issues that we can constantly strive to improve, especially with the olympic lifts. This gives us an opportunity to work on those issues outside of the conditioning piece. 

Today the coaches will give you some points of performance. As you lift we will focus on those. You will be able to add weight as you go. However, that weight should be somewhere between light, warm-up kind of weights, and heavy where form deviates. Hence “moderate”. Your technique should be true and there should be absolutely no misses. We really want you to embrace these days. They may not be the ones that let you ring the PR bell when you’re done. However, this is the kind of work you need to put in so when you do have the opportunity to go for that new PR, you have a better chance of making it. And guess what? These days also help you improve in the higher rep, lighter weight work seen in the WODs.This is good stuff!

2 thoughts on “Wednesday 170201”

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