Efficiency Tips
0.1 the HSPU
Some of you have this movement down and this is a review. Some of you have this movement down and the technique is new to you. Others of you are still working the HSPU. No matter where you are, this is a good video to watch. There are a number of these videos and I do not want to reinvent the wheel. So here is the first one we will cover.
0.2 Toes to Bar
The description and instruction that Speal gives is excellent (Watch the entire video), but before you go off and try to TTB like Chan, I want you to watch the way that the girl in the second video does her TTB (Watch this video from 0:00 to 0:40)
I think that allowing the hips to drift back and away from the bar is a good way to begin to become efficient with this move. They do not talk about her doing that on the video, but her kip technique is in stark contrast to Matt Chan's kip.
I recommend that as you begin to take this movement out of your weakness bag, you try to have your TTB look like the girl in the second video. This requires that kip that sends your hips back away from the bar, but it also reduces the distance your toes have to travel.
I also recommend that as you begin to perfect the movement to put it in your strength bag, you combine her technique with what Chan demonstrates using a much shorter kip.
In both methods you can utilize the "knees to elbows with a kick" technique.
So...I am not a genius...but...I am pretty sure I made this concept up. I don't have proof, but in my heart of hearts I know. Ginny, Dolf, and Jo might confirm/admit this.
Someone else MIGHT have thought of it at the same time, but now Matt Chan gets all the credit. It makes me sad inside.You can all giggle to yourselves about my gloating now, but here is the point:
The Place To Rest When You Are Doing Box Jumps Is...Drum Roll...THE TOP OF THE BOX!!!
That is it. Simple. If you can grasp the concept and put it into practice, your box jumps will magically become awesome. I have seen it happen. Practice this today during the Goat/Engine WOD.
0.4 The Quick/Muscle Clean
This will be added to the Efficiency Tips Page.
This is a great video. Watch until 2:45. Practicing this method WILL pay off in the Open...well...actually, it will pay off in EVERY competition. Drew does this well. For some of you, it might be rough on your back to send the weight straight to the floor from the rack position. If this is a problem, pause the weight in the hang position before sending it to the floor.
This is a good method to use when you are trying to complete quick and unbroken sets. It is good to use when it will not cause you to red-line. If you are trying to use this method with a WOD weight that quickly becomes a heavy weight, it WILL cause you to red-line. Be judicious with this technique. It is best to use it in AMRAPs, like the ones we will see in the Open.
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