Push Jerk 3x3 and "Fran"

"Avocado has the highest protein & oil content of all fruits but most of this is the healthier unsaturated type.- Arrowscientific.com.au

• Push Jerk 3-3-3, @ 85% of 1RM.

Rest 5 minutes and then,

• "Fran" (compare to 17 November 2009)

21-15-and 9 reps for time of:

• 95 pound Thrusters
• Pull-ups

*Remember the fastest "Fran" times is between 1:53-2:00. You should be looking to match that time if you want real power output. If it's taking you beyond 5 minutes, you're missing the point of the wod. Think hard before tackling this one Rx'd. The physical tax to get even a 3 minute "Fran" is enormous. That's 3 minutes of pure work, no breaks, just to get the reps completed. Scaling is your best friend.

Post loads and time to Message Board.

Hip Extension for generating Power. Notice Ann's hip extension, going up, in the Dumbbell Clean. Even though she is holding a pair of twenty pound dumbbells she is able to generate more than enough power through explosive hip extension to jump off the platform. As a side note we are working with Ann to keep her feet connected to the platform during the Clean, however, point being that she is able to explode from the platform using only her hips while holding weight. That full hip extension is what you are looking for when you do the Olympic lifts. Merely receiving the weight or "getting the weight up" isn't the point. Imagine the benefits you will receive by proper hip extension. We'll talk about proper hip extension all this week. In the meantime, take a look at these videos of two different elite level rugby teams training in the gym sent to me by Braden. USA rugby IRB ranked 16th and The All Blacks rugby team IRB ranked no.1. How many "helpful" hip extension exercises do you see the US team doing? How many do you see The All Blacks doing? Which exercises are developing power?

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