14.3 Chalk Bucket

Workout 14.3

Here is what the folks from Barbell Shrugged think

Highlights:

• Use a woman’s bar — MEN too 
• Do the math ahead of time 
• Loose grip on the bar
• Flat shoe — no Olys
• Touch and go as long as possible then work fast on singles
• Don’t forget time is a tie breaker in each round
• They recommend step ups not “bounding” — if box jumps are an issue this portion of the video is about 5:30 in
• And of course lots and lots of bright colors, Kinney Shuffle Warm-up — Chris’ hot tips are on point!

If that isn’t enough great advice, the folks at Tabata Times always go above and beyond when providing useful tips and strategies, so make sure you check them out.  Definitely review the warm-up.  Great stuff here.

Just in: Tips from Spencer Arnold are found here on his website: Spencer G Arnold.

In nutshell Spencer says,

• Transitions matter
• Race the clock to get back to your box
• Don’t tax your back too early–start breaking up the deadlift sets in round 2
• Use a “clean deadlift” style of lift if you are worried about or have a weak back or a long torso
• The shorter the workout, the longer the warmup
• Move fast no matter what
• Pulling a deadlift from a dead stop sucks. So resort to singles ONLY if your own wheels stop turning!
• Read more here: http://spencergarnold.wordpress.com/2014/03/14/14-3-tips/

Many of you will take on 14.3 tonight so we want to get this info out NOW.  But check back because if we find any additional useful information we will pass it along here.

Good luck and don’t forget to ice that back when you are done!