Sunday’s Rant

7
Feb

Sunday’s Rant

“I want to get better at ___________.”

That’s a great first step towards improvement. But it can take a back step very quickly if you go right to heavy weights.

Let’s say you want to improve your snatch by getting under the bar. There’s no magical percentage that will get you there. You need to find the weight that you can do it perfectly, and do it again and again. After you feel like you could never miss, add 5#. If that’s not perfect, drop it back down again.

Missing the same lift over and over is teaching your body how to do it wrong. Removing weight is not failure. It’s strategic in learning the correct movement patterns.

Stay tuned for upcoming clinics to help you with your form.

Overhead squat
10-5-3-1-1-1-3-5-10 reps

Cashout
AMTAP in 5 min
Plank

IMG_7930

5 Responses

  1. Open Gym:

    Mob + WUx1 + More Mobility

    OHS 10-5-3-1-1-1-3-5-10
    95×10-135×5-175×3-195-215-235(X)-200(x2)-175(x1)… called it quits 🙂

    AMTAP 5 min Plank = 4 min (4x1min intervals, rest was 15-15-30s)

  2. Maria

    Open gym
    Front rack lunges 5 sets of 5 steps
    95 #

    Rowing intervals
    2min rowing
    1min burpees
    3 cycles

    WOD
    OHS
    85 x 10
    95x 5
    105x 3
    115x 1 (shoulders felt very tired. Stopped at this set)

    Cashout 5 min plank unbroken.
    Great job today by everyone. Thanks Mario!

  3. Shane H

    Open gym Wu and mobility 

    Weighted Pullups 10 @ 50#
    Small Wod with Cara 
    21-15-9
    Deadlifts @ 225
    Box jumps @ 24”
    Pushups 

    Overhead squat with Cam
    10-5-3-1-1-1-3-5-10 reps
    135/ 185/ 205/ 225f/225f/225x 2/205 x3 185 x 5/ 155 x 10

    Cashout
    AMTAP in 5 min
    Plank
    Got 4:30 in! 

    Great class Mario and great work everybody 

    Score: 01:00

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