In our workout yesterday, we had you do clean and jerks with an increase in weight each round and a run in between each round.  Most of you were getting between 10-12 rounds.  So you are running about 1000-1200m plus lifting heavy with no real rest between.  And from this, I saw that there were probably about 25 PR's between all the gyms.  How is this possible?  If you talk to most lifters they would say that you need to make sure that you rest plenty between sets so that you are able to have enough recovery and power to hit those big numbers.  If this is the case then HOW is it that people are hitting 1RMs afters 18 minutes of working? Well in the words of Elvis Presley, "a little less conversation, a little more action" is needed. When we are doing Oly lifts there are so many things that we are thinking about: the weight we are lifting, our hand placement, how the weight feels on our thumbs, where the weight is on our feet, where are our knees, do we feel explosive on the hip pop, are we going to lose the bar out of our hands as we yank it, etc, etc.  Our brains are so busy trying to figure everything out and making sure everything is JUST right that we don't get into the actual lift.  It makes sense.  We have talked many times about the FLOW:  the state when your body is working almost on autopilot and as efficient as possible.  When you do this little run in between and you are slowly increasing the weight, you don't get all lost in what you are doing.  You just get to the bar and lift it. The emphasis isn't on thinking about perfect movement but rather just moving and letting your body do its thing.  Your body is really an amazing machine that can do all kinds of things.  We need to make sure not to put our own governor systems on it and crush ourselves with paralysis by analysis.  Just let your body go and it will go.  Don't think....just DO!!!:)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Weighted Push Ups (14 mins)

.......8 x 4 reps

*Start in the up position and have partner add bumper plates to your back, keep your body totally straight and do your reps touching your chest to the ground.  Find a heavy 4RM

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then...

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4 Rounds for time (16 min cap)

.......15 reps HSPUs

.......20 reps Power Snatch (105/75#, 40-45%1RM, wt to get 22-26UB)

.......25 reps Wall Balls (30/20#@10')

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MWOD:   fix that internal rotation