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

Deadlift 2-2-2-2-2

For time:
3 rounds of:
30 Double-unders
20 Kettlebell swings (53 lb./35 lb.)
10 Burpees

Rest 5 minutes, then repeat the 3 rounds.

Post loads and time to comments.


lu xiaojun Advice of the day from First Pull

Weightlifting is a tug of war between technique and strength.

One of the greatest debate in weightlifting is one that is best defined by this question : ”how big of a role strength plays?”

While a strength increase leads to bigger bars in beginners, it is not necessarily true in more advanced lifters. Technique is being able to use our existing strength efficiently. A lifter who clean and jerks 100-105% of his front squat is technically efficient.

Strength is the process by which the body can lift more KGs in an absolute way. If you used to squat 200kg and you now squat 220kg, thus you are more stronger.

How much of that new acquired strength will be transferred in the lifts depends on how technically efficient you are as a lifter. Weightlifting is a sport of explosive strength rather than brute strength. This is why technical refinement matters so much. You have to learn how to use your strength explosively in specific angles.

I.E Somebody that squats 200kg but cannot clean and jerk 100kg is strong, but not efficient. Somebody that front squat 110kg but clean and jerk 100kg is technically efficient, but relatively weak (when comparing the ratio).

In the grand scheme of things, technical refinement and strength matters. People that are way too strong for the classic lifts should put their strength development on maintenance mode while they work out the technique issues. People who are technically efficient, but relatively weak are better off spending sometime doing complexes and strength development (while still hitting the lifts on a regular basis).

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Wednesday WOD, June 11, 2014

6 thoughts on “Wednesday WOD, June 11, 2014

  • June 11, 2014 at 6:59 am

    Don’t know what happened today, but the workout was a disaster. Also eating before you workout is a good idea.

    Deadlift: 275/325/345/365/385
    WOD: 22:45

  • June 11, 2014 at 7:46 am

    90rds seems like allot!

  • June 11, 2014 at 7:31 pm

    #305 Deadlift
    Wod:13:34 rx

    —Lokey, the clock is still running….

  • June 11, 2014 at 8:26 pm

    WOD: 16:29rx
    Deadlift 315/335/365/385/415

  • June 11, 2014 at 9:08 pm

    Dead lift 185
    WOD 18:47

  • June 12, 2014 at 3:29 pm

    Deadlift 165#
    WOD 17:01 Rx

Comments are closed.