Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

a. EMOM for 6 minutes, complete: 2 squat cleans (heavy as possible without missing)
b. Rest 5 minutes, then complete Tabata front squats (155 lb./105 lb.)
c. 8 minutes to work to a heavy deadlift under 85% 1RM

Not for time, 3 rounds of:
20 Back extensions
25 Weighted sit-ups

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In Olympic lifting, you hear “speed through the middle” a lot. You know it when you see it, but it’s so hard to explain what actually happens because it happens to fast…you know those lifters – blink, and they are under the barbell.

Once you slow the videos down, you can see the bar path in relation to the body. Jodi’s video is awesome because if you watch the end of the barbell, you can see her weight shift from mid foot to her heels, and she pulls her body down under the barbell. She also does a great job keeping the bar close and staying patient to hit all of the positions.

Here is Milko’s snatch slowed down; he is a young lifter, and has some serious, serious speed. His technique in this particular video is not great, but he’s an Olympian, so you give him a high five and tell him “good job”!! 🙂

Watch the separation of the barbell from his body as it passes his knees – that is really hard to recover from, and most of us regular (non-Olympian types) cannot lift that way and move heavy weight. Even though the bar gets in front of Milko, he does a really good job keeping his bar path straight and pulling his body down under the barbell – focus on that and learn to pull your body down, rather than pull the bar up.

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Thursday WOD, February 6, 2014

3 thoughts on “Thursday WOD, February 6, 2014

  • February 6, 2014 at 8:43 am

    As empty as I’ve ever seen it this morning…

    Clean: 3 sets @ 205, 3 sets @ 225, 2 sets @235 (yes that’s eight, I was feeling pretty good)

    Tabata: 41 reps

    Deadlift: 315 seemed like a nice place to stop

  • February 6, 2014 at 8:51 am

    Gym was super dead. Maybe the 16 degrees had something to do with it. Either way, I was glad it was not a metcon day!

    Squat Cleans: 4 sets @ 225#, 1 set @ 235#, 1 set @ 245#

    Tabata 155# FS – 49 reps

    Deadlift: 405#

  • February 6, 2014 at 9:42 pm

    Squat cleans 165-185

    Tabata 48

    Deadlift 385#(pr)

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