Defining “better”
To piggyback on the ideas I talked about on Monday’s blog, here’s an article and a podcast brought to you by Diane Fu and barbellshrugged.com:
Rather than give you more to read, just check out the article. And if you have more time (like and hour), the podcast has a lot of gems too…
STR:
High Hang Clean
max triple
focus: jumping and landing positions
Breathing for Weightlifting:
breaking muscle
catalyst athletics
WOD:
“The Chief”
5 Rounds:
AMRAP 3
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between rounds
focus: breathing – use your rest minute to reset your breathing, making sure to breathe from the diaphragm and controlling the rate to prime you for the next round.
I feel like we’ve done The Chief before, but didn’t see it in my book.
HHC: 65# working on form, feel like the jump makes at bit more sense now.
WOD: Slowest round (almost every round) @ 3 full sets with 65# power clean, 24″ box pushups, and air squats with a pole-assist for depth.
Excellent work from the whole 7:30 crew! Including couples who make CF part of their anniversary (talk about being good to/for each other!).
STR
High Hang Clean – @95#, I have the feet width pretty consistent but my feet keep flaring out. Need to work on that.
WOD
Power Clean @ 75#
Rd 1 – 3+5
Rd 2 – 3+6
Rd 3 – 3+6
Rd 4 – 3+6
Rd 5 – 3+11
hang clean: 185#, pretty far off true max, but good for tonight
the chief…not gonna lie, this was tough and I got winded pretty quick.
I’ve got some work to do.
in your honor all CPO’s past, present and future.
The chief: 15 rounds rx