10.26.12 Friday
Friday, October 26, 2012 at 8:01AM ;)
Faster runners heels come up way higher than slower runners (pic below the wod). So if you want to run faster - emphasize overpulling the heel up until it becomes natural. Also you can see nice midfoot contact with the ground & not a heelstrike.
Strength/Skill:
In 30 seconds do:
3 Shoulder Presses (cleaned; pick your load)
Max rep Double Unders
Rest 90 seconds. Repeat for a total of 5 rounds.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Overhead Squats (95/63)
For Rx+ use 115/73 & do Chest To Bar Pull-ups
Post loads, scores & times to comments.
;)
Heels are significantly lower, with the knee coming up too high instead of the heel being pulled up & back- too much use of the hip flexors & not enough glute/hamstring. Result = slower speed & more fatigue.
Reader Comments (4)
Strength 5x3 every 2 minutes with DUs for remainder of first 30 seconds:
135# and 127 total reps.
Rx on Metcon but stopped at end of round of eight because I'm a bleeder. Everything unbroken until then :(.
RX 179 reps
Press @ 78#; 37+37+40+38+27 = 179
all UB except the last one
WoD:
RX 10:24
BW 204.0
Oly
A. Narrower grip Power Snatch + Hang Power Snatch + OHS: EMOM 40/3 50/3 55/3, then
Every 90 seconds 60 65 70 75 80 (176 lbs)
B. Power Clean + Hang Power Clean + Jerk EMOM 60/3 70/3 75/3, then
Every 90 seconds 80 85 90 95 100 (220 lbs)
SSC Every 2 mins for 20 mins (10 rounds total) do:
3x Incline Bench Press @ 145
5x CTB Pull-ups
Row (totaled at 1000+ m)
WoD
"Nancy"
5 rounds for time of:
400 m Run
15 OHS @ 95
11:45
BW 200 :-)
Press 5x3: 150 lbs
Double Unders: 190
Wod: 5:52 Rx