071415 – Keeping it clean

Remember:  just a few days away from July 18th.  That means, free food from Evolve Paleo Chef and the chance to meet with Dr. Jim Heck from Nebraska Family Chiropractic!  Oh!  And prizes, challenges, and a 23% discount off your membership for enrolling on Grand Opening day!

By the way, current Iron Hero Family, you can get an additional 10% off your membership, also.  Don’t worry, you’re not left out!

Position IS important in the Olympic lifts.

We’re always in a hurry to get there now, from here.  Always in a hurry to rip the bar off the ground and get it to the shoulders missing a lot of pieces in the middle.

If you do this, chances are you’re missing each of the positions in the pull of the clean and the pull of the snatch.  If you’re missing positions, you’re losing power, increasing your potential to have to chase after the bar, and increasing your potential for injury.

Does this mean that you have to slow the pull down until you’ve done it so many times you’re sick of it but you could do it in your sleep.  You betcha!

Once you have the positions (setup at the shin, position at the knees, the power position, the jump, and the catch), then you can start adding speed.  If the positions go awry, slow it back down again.

Frustrating, yes.

Good for you, yes.

When in doubt, slow it down!

MetCon

3 RFT:

10 Cleans (155/110)

20 HSPU Pushups

200m Run

Slow it down and work for consistency.