Stretch Shortening Cycle

Having an efficient and effective rebound in the thruster is crucial for leg stamina in 15.5.  Every little bit you try to control your decent is energy being consumed in your legs, leading to a quicker acidotic fatigued state.  Letting yourself drop to a safe and effective bottom position, as Leo is showing here, is going to not only save energy by avoiding the eccentric contraction on the way down, but also you'll better utilize the stretch shortening cycle of your hips and legs, allowing your muscles and tendons to naturally spring you effortlessly out of the bottom. 

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

15.4 Buzzer-Beater

Kyle knows the clock is about to expires, as does Kelly, hence the buzzer-beater full clean.  This was from last Friday 15.4

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

20 minutes:
Work up to a heavy double in the split jerk, then one to two back of sets

5 Rounds - 1min at each:
Kettlebell Thruster (26/35lb)
Toe To Bar
Push Up
Shuttle run

Look Mom!

It's that split second moment when you let go of the rope, trusting your other hand will grab hold immediately after.  No one needs to tell you it takes a lot of strength to do what Kaylie is doing here, look Mom one hand!

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

5 x 5 Back Squat
*working sets, i.e. all at the same weight

10 Power Clean (105/155lb)
15 Burpee To Touch (6in above reach)
8 Power Clean (105/155lb)
12 Burpee To Touch (6in above reach)
6 Power Clean (105/155lb)

9 Burpee To Touch (6in above reach)
4 Power Clean (105/155lb)

6 Burpee To Touch (6in above reach)
2 Power Clean (105/155lb)

3 Burpee To Touch (6in above reach)