For Time:
25 Pull Ups
5 Burpees
20 Pull Ups
10 Burpees
15 Pull Ups
15 Burpees
10 Pull Ups
20 Burpees
5 Pull Ups
25 Burpees
Great job Brooke on a great couple of lifts yesterday just after getting back from the Oly cert last weekend. 2 Cleans at 133# with stellar form is a great achievement. She almost had number 3 but was just out of stand up gas. Had she paced her earlier lifts a bit more she would have got the 3rd rep no doubt, and she will no doubt get it next time.
Take a minute to study the progression and the positions in the pictures above. Visualization is a key component of mastering Olympic lifting. Note the setup in pic 1 with a nicely arched back and weight in the heels. Pic 2 shows the end of the 1st pull/beginning of the 2nd pull with the back angle unchanged from the setup position. Pic 3 shows the transition into the pocket position. Pic 4, the finish position, shows the full hip extension with arms still straight. This is the end of the second pull and the beginning of the 3rd pull. Pic 5 is the middle of the 3rd pull, the aggressive pull underneath the weight. Brooke receives the bar in pic 6, rides it down into the hole in pic 7 and recovers in pic 8 with the finished product in pic 9. Beautifully done. The potential of this type of form and technique will allow Brooke to continue to PR her Oly lifts for a long time to come. Does your clean look this good? If it does then you probably lift like a monster already. If you can make it look like this then you can expect to be lifting like a monster soon. If you don't want to lift like a monster then you are on the wrong website.
