Clean and Jerk Practice. Heavy triples until you’re done.
Dan John‘s Ten Classic Tips:
1. Use whole body lifts; rarely isolate a muscle.
2. Constantly strive to add weight to the bar and move it faster.
3. The best anabolic is water.
4. Did you eat breakfast? If not, don’t ask me anything about nutrition.
5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.
6. Go heavy, go hard.
7. Keep it simple. Less is more.
8. You have to put the bar over your head.
9. Put the bar on the floor and pick it up a bunch of different ways.
10. Know and love the roots of your sport.
I got coached by Dan once three years ago and I’m still learning from what he told me. I was just re-reading my notes from his lecture at an early CrossFit cert. The transition between the end of the year and the beginning of the next always compels me to go back to the basics and Dan is an expert on the basics (among other things). If you have time he has lots of useful free reading material on his site.
Aaron and Diego just before Fight Gone Bad. Don’t they look happy together?
