Thursday 180426

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WOD

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Complete 3 Rounds For Time Of:

21 – 15 – 9

Push Jerk

400 meter run after each round

Weights Per Round:

Round of 21: 135#/95#

Round of 15: 165#/115#

Round of 9: 195#/135#

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Accessory

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3 Rounds, NOT for time:

10/10 3 Point Dumbbell Row (use a 0:03 lower phase)

15 Hollow Rocks

20 V-ups or Abmat Sit-Ups

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Great bomb by the Tom and Braden!

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The Big Things Can Keep Us From Seeing The Little Things.

We talk about this a lot at my other job. Paying attention to the small things is important. In fact, often times it’s the small things that will get you if you’re not careful. It’s not uncommon to focus on the big things in many areas of our lives. The big things are easy to see. You don’t have to look too hard for them. They’re in your face and they’re pretty easy to focus on.

Let’s use an example that we can all relate to today…the push jerk. When someone wants to get better at a movement like the push jerk, a common strategy is to put some weight on the bar and get some volume in. After all, practice makes perfect, and if you want to get better at push jerks, you do bunches of push jerks, right? Yes, that makes sense on the surface, but you could be missing something. That volume work is a “big thing”. It’s obvious. It’s sexy. Do tons of reps, add more and more weight, get better. You might find some progress there. But there might be a small thing you’re not focussing on that could move the needle even more. What’s a small thing?¬†Maybe it’s that you’re driving off of your toes at the bottom of the dip because of poor positioning. Take a seemingly minor fault like that, and instead of just doing tons of reps, what about doing 50 reps at a light weight with a focus on distributing that weight perfectly throughout your foot so you’re not on your toes? Your extra work might now look very different. Focusing on weight distribution on the foot for 50 reps without worrying about (or adding) weight to the bar? Is that sexy? Hell no. Is it effective? If you’re on your toes all the time, it sure is.

Here’s a challenge to you: if you’re trying to get better at something in the gym, look past the big things. Pick a small thing and give it some careful attention. It might yield big results!

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