I Immediately Regret This Decision!
Saturday, July 28th, 2012
Our Second Malibu Trail Race of Death happens today! Don’t forget about our Second Dance WOD tomorrow also!
Mobility:
Shoulder Prep
Strength:
Push Press 3-3-3-3
5 rounds for time
9 Push Press 115/75
12 OH Lunge 115/75
15 Pull ups
Lunges in place, may be 6 left/6 right combo
Cool Down:
Cat on Box, 1 minute
Quad on Wall, 30 seconds or more per leg
Get outside.
Who knows what awaits us this year, at the Malibu Trail Race of Death Part 2?! . . .
Remember your foot position in Push Pressing, Push Jerking, Split Jerking, and jumping has your feet relatively close together, ranging from a few inches apart to right below hips. Without harnessing this position, you will not be able to apply the power you otherwise would have with the right foot position.
“Jumping Position” with Coach Burgener by Again Faster Equipment – video [wmv] [mov] [HD mov]
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I’ll admit, it’s hard to beat PCF when it comes to extracurricular activities, both fitness and debauchery. Our weekends and events have been packed lately, each event bigger and better and more wild than the next. Get out there and enjoy the sun. We, your body, and Mother Nature, will thank you.
Trail run was so much fun! Thank you so much to everyone who came out. After the run I competed in a beer mile with some friends. 4 rounds for time, drink 1 beer / run 400m – 8:15. Great day!
BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.
Treated like a meet. Did not feel great today.
1-225,235,245(m)
2-295(m),295(m),295(missed jerk)
Strength
Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.
-345 (2rm),325,305,295,285,275.
Conditioning
4 Deficit HSPU 4?/3?
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4?/3?
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4?/3?
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4?/3?
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4?/3?
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4?/3?
12 Hang Power Cleans 185/120#
-18:12 Rx’d. Should have gone unbroken on cleans. HSPU sticking point here by far.