WOD
21 - 15 – 9:
- Squat Cleans
- Pushups
Athletes
Susan……………15:12 @ 62#
Cindy…………….15:32 @ 62#
Mark……………..12:56 @90#
Rebecca…………15:33 @ 65#
Jack 135, 145, 155, 160, 160
Apparently it must have been a hell of a weekend for a lot of people since we had a relatively small class today. This worked out beautifully though, because the workout involved quite a bit of… well, work.
The nice thing about rapid / explosive movements is that they build both maximal strength as well as the ability to deliver that strength rapidly. In other words, a slow movement like a heavy squat may build strength. A sprint will build the ability to deliver that strength rapidly. But an explosive movement like a squat clean, performed with the proper intensity, will build both. Don't believe me? Try it for yourself.
After a brief warmup, we got everything in place and went through the technical aspect of today's workout. There were a two options: either perform a full squat clean or perform a power clean and then front squat. No matter which way was selected, the weight started at the floor and ended at the floor between each rep. In theory the first method was more efficient, but if you don't go to parallel, you're going to end up doing a front squat anyway or get "no-repped". The push ups were self explanatory.
After putting a little fear into the athletes (alright, I might have talked this workout up a bit much… I get a little enthusiastic, ok?) we set them loose. Mark performed full squat cleans and let me tell you, that man is building some strength. He just ran off with this WOD. Cindy used to be worried about her cleans, for the most part that's over with now. When she remembers to setup properly and drop the hips, that bar flies off the ground. Susan should have done a bit more weight I think. She was almost over-pulling the bar on a few occasions. Her form is solid and she squats to full depth, excellent work. Rebecca also joined us tonight and did after a little trouble keeping the weight close to the body and keeping the elbows high, she started getting it. A little more practice and I think she'll be in business, she already has the strength (I mean, have you seen her smack Jake around? She's both dynamic AND efficient, a thing of beauty I tell ya).
The squat clean is one of my most loved / hated movements, and for good reason. Done right the entire lift takes less than a second and moves the weight from the floor to front rack height. That my friends, is work (sure, it doesn't involve sitting in the office for 8 hours drinking coffee and building TPS reports, but trust me… it's work nonetheless).
-Jack
Elements
WOD
Run 400M
15 Lunges Each Leg
15 Ring Rows
15 Wall Balls
15 Knee to Elbows
Row 400M
We reviewed the deadlift and the lunge. Then we got to work on Wall Balls and kipping pullups.
All three rocked the Wall balls, On kipping pullups Jon came out of the gate strong and by the end completely forgot what he had done previously. Slightly frustrating. Brian tried to jump ahead he had the swing down and was just going to start pumping his legs because hey it's the thing that comes natural. Aaron doesn't even have to jump to reach the bar. I'm like a foot off the ground when I get up there. Aaron has the swing and the pull down. The hip drive is coming next.
Then we got down to the WOD. Jon was having no part of the run so he and brian Rowed first while Aaron ran. They all looked pretty strong until about halfway through the ring rows. Then the effects of a chipper started to show up. The row/run at the end was pretty trying for all of them. I almost thought I saw Jon take a breather in the middle of the row. Nah, couldn't have.
Aaron and Brian both ended up with small blisters on their hands by the end of class. We have a love hate relationship with blisters/pukie. On the one hand it's a badge of honor to mental toughness. And make no mistake Mental Tenacity is something we value in life. But on the other hand, well, it hurts and it can screw up your training for a couple of days. So lets not do it if it can be prevented.
-jake
