When you attempt a PR, you are typically maxing out your effort on a lift, usually at the expense of optimal form. How often do we say – “It was ugly, but it’s a PR so I’ll take it!”.
So you might ask why shouldn’t we attempt a PR each time we lift? Quite simply it can lead to training your body to perform improper movement – muscle memory. If we are consistently moving inefficiently, our bodies will adapt to this movement pattern and make it the “norm”. This breakdown in form will then transfer to all our lifts – not just the PR attempts.
As coaches we often ask our athletes to drop the weight on the bar and work on form. We do this because consistent mechanics is of the upmost importance. Improving the mechanics of lifts is the fastest and safest path to surpassing a personal record.
-Marcel
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
21-18-15-12-9-6-3
Russian KBS (70/53#)
Down-ups
Compare to July 6/15
Please cancel my 6am.
Group WU
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
50%-160
190-210-225-240-255
21-18-15-12-9-6-3
Russian KBS (70#)
Down-ups
Time = 7:05 (20# heavier over 2015)
6:40 July 2015 @ 50#
Cash out 1 min plank
Mobility x 1
Tabata warm-up
DL x 2
Lift every 2 minutes
60, 65, 70, 75, 80%
105, 110, 120, 130, 135
WOD
21-18-15-12-9-6-3
Russian KBS @ 53#
Down ups
12:36 RX
July 6/15 was 11:03 @ 35#
Cash out: 1 min plank
Great coaching Patrick!
Fun 7 a.m. class with Coach Patrick
Deadlifts
150-180- 195(?) -210-210-240
Managed to do the 75% lift before I was supposed to, so I did it again🙃
Wod rx’d
Time 7:40
1 min plank unbroken
MOB + WU
Press
95#-105#-115#
Ring Rows
21-18-15-12-9-6-3
20 sec Plank
TIME: 10:35…I think
$OUT – 1 min Plank
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
225-235-255-265-285
21-18-15-12-9-6-3
Russian KBS 70#
Down-ups
8:26
Tried to keep up to Heather but she was cruising today 🙂
Thanks Patrick!
Open Gym
21-18-15-12-9-6-3
Russian KBS (70#)
Down-ups
Time = 16:25
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
Warm up at 50% 105#
125#-135#145#-155#-165#
21-18-15-12-9-6-3
Russian KBS (70/53#) used 35# couldnt find the 40#
Down-ups- did pushups from a box instead. Down ups hurt my feet and so did jumping today.
Time- 9:35
My 5k time scared me last week so I’ve been trying to run more! This no rugby thing is slowing me down ! And I need to get back on track !
3k : 15:20
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
145,165,170,180,195
21-18-15-12-9-6-3
Russian KBS (53)
Down-ups
6:56 rx
Cash out 1 min plank
Went light on the deadlifts, worked up to 155
KBS at 35#
Walked most of the down up after the first two sets
11:40
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
115 – 125 – 135 – 145 – 155
21-18-15-12-9-6-3
Russian KBS (45#)
Down-ups
9:24
Work on grip strength to go heavier next time
1 min plank unbroken
Used 35# last time and was 9:45
mob
group wu
deadlift x 2
every 2 min lift
135 wu 155×2 185×2
195×2 205×2 215×2
WOD
21-18-15-12-9-6-3
russian KBS 50#
down up
tim8:56
wux1 + group wu
Deadlifts x2
Every 2 minutes, lift.
245-275-295-315-335
WOD Rx
21-18-15-12-9-6-3
Russian KBS (70#)
Down-ups
8:21
PR of 12 seconds + 20# for KBS
Tabatta group warmup
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
95-105-115-125-135#
21-18-15-12-9-6-3
Russian KBS (35#)
Down-ups
9:36 🙂
1 min plank unbroken cashout
The bob marley makes the planks easier…not sure how though.
MOB
Group WU
Deadlift 60/65/70/75/80%
65/70/75/80/85#
WOD
RKBS-#30
Ring Rows
21-18-15-12-9-6-3
TIME: 8:19
$OUT – 1 min Plank
1:15
Mobility x 1
Tabata warm-up
DL x 2
Lift every 2 minutes
60, 65, 70, 75, 80%
140-150-160-175-185
WOD
21-18-15-12-9-6-3
Russian KBS @ 53#
Down ups
Time: 8:14 Rx
Cash out: 1 min plank
6:18 rx
Forgot to post yesterday
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
140-150-160-170-185
21-18-15-12-9-6-3
Russian KBS (70/53#)
Down-ups
11:19 as rx’d
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
80# – 90# – 95# – 100# – 110#
21-18-15-12-9-6-3
Russian KBS (35#)
Down-ups
Time: 10:21
WUx1
Group WU
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
50%-160
235-255-275-295-315
21-18-15-12-9-6-3
Russian KBS (70#)
Down-ups
Time = 6:26 (20# heavier over 2015)
Cash out 1 min plank