Thursday 4 April 2019 – Mechanics, Consistency, Intensity

Mechanics, Consistency, Intensity. Have you heard that from your coaches? We all learn it in the L1 and it simply means, Learn to do the movement right, then learn to do it right multiple times in a row, and THEN AND ONLY THEN take it to a higher level of weight/output for Intensity.

Today, let’s focus on mechanics and consistency by focusing on some Bar Skill Work with a moderate weight. These drills are designed to help you differentiate between a Strict Press, a Push Press, a Push Jerk. This is not designed to be strength work so the coaches will help you dial in on the weight to use.

After that, we will incorporate these moves into the WOD mixed in with some Double Unders and Toes To Bar. All in all, a ‘shouldery’ workout indeed!

This WOD breaks down like this: As FAST as you humanly can do the following, 50 Double Unders, 10 T2B 10 Strict Shoulder Press, 50 Dubs, 20 T2B, 20 Push Press, 50 Dubs, 30 T2B, 30 Push Jerks.

This one is volume, so pick a weight you can work big sets with. Also, for the press movements, keep that mid-line tight. Push your belly button to your spine to make sure you have a solid structure under that weight.

For T2B, if you can do “A T2B” but cant seem to string them together, then focus on the most difficult scale you can do (K290 / K2E) but keep the rhythm of the Kipping going. Learn to hold that rhythm and it will pay off with T2B.

Double Unders (Dubs). The rule of specificity states to do better at a thing, do that thing. So, if you want to do dubs, do dubs. You will get it. Relax.


Skill: Lightweight/bar working on shoulder
press, push press and push jerk to help identify the key differences in the movements

For time:
50 Double Unders
10 T2B
10 Shoulder Press
50 Double Unders
20 T2B
20 Push Press
50 Double Unders
30 T2B
30 Push Jerk


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