WOD – 200.2 –

Durability 

Kickstands Hang Power Clean

Light Weight – 5 sets – Empty barbell or light weight – quick practice session

Performing Olympic lifts from a kickstand position as demonstrated here by one of my NFL athletes @djtialavea DJ Tialavea, represents an excellent compromise between traditional bilateral Olympic lifts and single leg variations. For many individuals, the single leg cleans and snatches are quite difficult to master. Performing them from a kickstand position, and using an eccentric isometric RDL, provides many of the same benefits of single leg cleans and snatches; however, the slightly more stable base also allows them to more comfortably explode with their hips while also more significantly overloading the movement. I’ve typically found that athletes can comfortably handle 65-75% of the load they can handle on their bilateral versions. Even if you’re not looking to regress the single leg Olympic lifts, the kickstand variations are excellent for periodically incorporating into your routine. They’re also great for transferring to the starting position of sprints due to the similar base of support. When performing kickstand cleans and snatches, focus on placing a majority of the weight onto the hip and heel of the front leg. The back leg is simply acting as a mild support to help stabilize the body but is by no means the dominant leg/hip during these variations. Try performing several sets of 2-4 reps per side during your next lower body day or speed and power routine. Read more about this movement and other single leg Olympic lifting exercises at https://www.advancedhumanperformance.com/blog/single-leg-olympic-lifts-for-athletic-performance Live well, train hard. #walkbeforeyourun #djtialavea #UtahState #offensivelineman #Olympiclifts #kickstand #NFLathletes #bilateral #singleleg #singlelegcleans #singlelegsnatch #eccentricisometric #RDL #explodefromthehips #stabilize #unilateral #power #posteriorchain #glutes #hamstrings #upperback #traps #GSPathletes #AHP #drjoelseedman

A post shared by Joel Seedman (@dr.joelseedman_ahp) on Mar 2, 2018 at 10:57am PST

Skill/Strength

Push Jerk from Rack

1 – 1 – 1 – 1 – 1

Start with a moderate single, work up to a heavy single but don’t max out

Fast Reps Only, no press outs

Tomorrow at 11:30AM at ROGUE BOOTH come to see me. Gonna LIFT HEAVY!!! ——— @WarmBody_ColdMind ——— #rogue #roguefitness #crossfit #crossfitgames #halterofilia #weightlifting #PowerJerk #SquatJerk #FocusBitch #torokhtiy #torokhtiy_gang #warmbody_coldmind #WBCM

A post shared by Aleksey TOROKHTIY (@torokhtiy) on Aug 3, 2017 at 4:01pm PDT

WOD

7 min AMRAP

10 Sumo Deadlift High Pulls (115/75) Rx+135/95

10 Shoulder to Overhead

—5 min rest—

8 min AMRAP

10 DB Hang Clean and Jerk (53/35)

10 Burpees

Scores from Thursday

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