Train Fast – Tue 8.09.16

 In W.O.D.

Train fast to be fast.  And Clean Pulls should be explosive!  You should try the move the bar as fast as you possibly can on the concentric portion of the movement (standing up).  And that goes for any movement.  When form is good, practice putting some speed on the concentric portion, it will greatly aid your strength.  The Eccentric portion of the movement (bringing the bar down) should always be controlled and safe.

Strength:  Clean Pulls 3-3-3-3-3

Conditioning: As many rounds as possible for 14:00:
– 8 Push Press (Performance: 165/105#, Fitness: 135/85#, Health: As heavy as possible)
– 8 one-arm KB Swings, russian– LT  (Performance: + 53/35#, Fitness: 53/35#, Health: AHAP)
– 8 one-arm KB Swings, russian– RT (Performance: + 53/35#, Fitness: 53/35#, Health: AHAP)
– 8 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: As high as possible)


From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout.  We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month.  For every check in, we at the Compound donate to the given charity.

This August, we’re partnering with buildOn to provide bricks for building schools in developing nations. Every 6 check-ins = 1 brick for a school. Last time we helped build an entire school. Let’s do it again!

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

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