The Intensity - Wednesday, October 11th, 2023

The Intensity

A few weeks ago we shared an old post from 2017 which talked about finding Intensity. Today you will need to put that into play.

Just because you do Grace RX doesn’t mean you will do today’s Double Grace RX. You’re doubling the reps, so be smart about the weight you to put on the bar. You need to be able to cycle this weight with minimal rest between reps. If you’re dropping the bar and resting every rep for even just 5 seconds the rest time alone is 3 mins.

Put a weight on the bar that you can move well, barbell cycle for some reps. This weight should not feel heavy, it should be a moderate (to lighter side) weight for you. And as always each rep should be performed well.

Please remember the rep is finished when you are fully locked out overhead. Knees, hips, arms, all in a straight line, locked out over head. No punching the sky and bringing the bar down before the knees, and hips are locked out, and if you split your feet, your feet come back together before the bar comes down.

Good quality movement above weight and speed always. The weights and the speed comes with time as you dial in the technique.

Wednesday, October 11th, 2023

Focus:

5 sets

1 Deadlift
2 Hang Clean Pulls
2 Hang Cleans
2 Cleans
2 Push Jerks

WOD:

Double Grace

For TIme:
60 Clean & Jerks 135/95

Check back each night at 8pm for the next days WOD .
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