Ever wonder why your coaches constantly insist that you keep your weight in your heels?
Because your posterior chain is where your power comes from. When you’re on your toes, everything gets pushed to your quads. But in athletic performance, the hamstrings and glutes reign supreme. They drive weight more than anything.
And what happens when you lift more weight? You get PRs! So heels = power = PRs. That sounds awesome to me!
Now take your heels over to the Hopper site and get registered!
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
Mobility
WU x 1 + 20 calorie row
Group Mobility
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
#35-55-60-65-70-75(didn’t split jerk)-55 (shoulders were crying this morning)
Good class Kevin. Thanks for your help.
Hollow Hold: 1:30
800m run with Gilles and Rachel – Thanks.
Awesome Job Kelly!
Mob + Shoulder Mob + WUx1 + Row 20 Cals + Group WU
Complex – Thruster + Push Press + Push Jerk + Split Jerk
135-145-155-165-175-185-195#
… messed up the last set, switched PJ and PP. Holding a strong rack position for all 4 moves get challenging.
Cashout: Max Hollow Hold in 2:30 = 2:00
… 0:40+0:40+0:20+0:20
Couch Stretch = 12min (alt. every 2min)
Mobility
WU x 1 + 20 calorie row
Group Mobility
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
25, 30, 35, 40, 40, 40, 40
Hollow Hold: 48 sec, 42 sec
nice 800m run with Gilles and Kelly
Thruster + Push Press + Push Jerk + Split Jerk
65 75 85 95 100 105 110
Hollow hold – 1:43 total (1:00 then 10 sec intervals + 3 sec at the end)
Thruster-Push Press-Push Jerk-Split Jerk
35-55-60-65-70-75(ran out of time for last set)
Cashout: Hollow Hold. I didn’t even look at the timer because I had to stop and start over probably 5-6 times 😛
800m run(21/30, only 9 left!!)
Great work class! Thanks Kevin! Have a great day everyone <3
Thruster + Push Press + Push Jerk + Split Jerk
135-155-175-195-205-215-225
Cashout = 400m Med ball run
Great class with the wonderful Coach Blake!!
Always a pleasure Jeff!
Monster weights on the complex!
Please cancel my 4:00 🙁
Chipper from yesterday @ home
30 HR Push ups unbroken
40 ring rows 15-10-10-5
50 Dumbell Swings #20 Unbroken, Thanks Amanda
60 sit-ups unbroken
70 burpees. 7 sets of 10
Time: 14:51
#20 dumbells were too light but it was too awkward to try to hang on to 2 of them, guess I need to buy a kettle bell 🙂
Def harder Woding alone, plus I forgot to turn on some music so the burpees were extra awful!!
Thanks again Amanda for the guidance on this one via Facebook! Now I feel like I didn’t miss your class 🙂
Mob
WU x1
20 cal row
Group Mob
Thruster-Push press-Push jerk-split jerk
35-40-45-50-55-60-65#
Cash out: Hollow Hold 2.30mins
M+WU+20 cal row
Group M+WU
Complex x1
Thruster-Push press-Push jerk-Split jerk
35-50-65-75-80-85lb
Cashout: hollow hold for I have no idea how long
Mobility, WU x 1 + 20 calorie row
Group Mobility
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
(15, 20, 25, 30, 35, 40, 45 — previous max for movements had been 25#)
Hollow Hold: 1:20 in 2:30
mob wux1+20 cal row
group mob wu
thruster+push press+push jerk+split jerk
65-85-95-105-115-125-130
hollow hold over 3:00 min
run 800 m with Rachel and Kelly
WU x 1 + 20 calorie row
Group Mobility
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
40-45-50-55-65-70-75-85
20lbs pr on my thruster!!! (Super happy about this!!!!! May have done a happy dance….)
Also paleo treats tomorrow
Suggested donation $1 all money goes towards a volunteer trip to Kenya
Thanks in advance to everyone who helps out
Ouppps forgot my hallow hold 1:00min
Mob, WU, 20cal row (43sec)
Group mob, WU
Thruster+Push Press+Push Jerk+Split Jerk complex
75 – 85 – 90 – 95 – 100 – 105 – 110
10# thruster PR
20# push press PR
Cashout hollow holds: accumulated 1:25 in 2:30
Cashout 2: 400m run
WU x 1
Group Mobility – great tips Kevin!
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1
135-145-155-165-175 (failed the PJ and Split Jerk at 175) stopped there as I had nothing left in the tank. I loss some strength during my month off.
Hollow Hold: accumulated around 2 mins in 2:30
OLY class
Cluster+push press+push jerk+split jerk
75-80-85-90-95-100#
focused just on form because I was having the same problem I ALWAYS have, dipping forward…
Thank you Kevin for the video feedback
Snatch high pull (no lifting heels)
3×5 sets @ 90%
85-85-85-85-85#
An informative but frustrating class! I see exactly what I’m doing wrong and am having trouble fixing it
Thanks for the tips Kevin!
Thruster+Push press + Push jerk + Split jerk
1+1+1+1+1+1+1
95-105-115-125-135-145-155