Proven year of work doing the Main Site WODs, more to come

[Hector Santiago]

31/M/149/5'10

New Clean PR of 242 LB (WFS) http://youtu.be/Xgz4F4TkBfc

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[David Meverden]

Nice, man! You still following Main Site WoDs or have you branched out?

[Hector Santiago]

the Main site WODs was a step stone for everything now, I am Doing Carolina Crossfit programming every once in a while but mostly I have being following an Olympic lifting program by Stephen Powell (Great Coach) Straight Olympic Lifter way different of what Crossfit is. I like it, I mean If I want to be competitive and being a little dude, I need to raise my numbers on my lifts and improve my technique, so that's what I've been doing for the last few months, (work on goats right) plus the gas tank is getting bigger at the same time (practice what you learn), I being PRing almost every week in training Volume or something, which is a good thing, hopefully by the end of the year I clean and jerk 130 Kilos, that's the goal and to Qualify for the American Open, hard goal but believe, commit to the lifts and it could happen. my snatch needs some serious work but It is getting better with time.

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[Hector Santiago]

32/M/149/5'10

Front Squats

285 LB x 1

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[Hector Santiago]

454 Lb x 1 dead lift at Bw of 148 LB

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[Joe C Thomas]

How high do you jump? Just curious, cause your strength to BW is insane! I'd bet you can get up pretty good.

[Hector Santiago]

32/M/5'10

New Power clean PR

100 KG x 1

And also 100 Kg x 2 in a clean. Usually I'll do singles so PR volume wise.

Also behind the neck snatch grip push press, 90 KG x 1.

Thanks Joe,

like more than a year ago, I try and got right around 50 something inches on a standing jump, although really I don't lift using triple extension which might help the jumping, I catapult everything, meaning hit it with the hip and go back down so no tripple extension, it makes more sense to hit it and pull down rather than to try to keep pulling the weight up and go back down, the longer your are up, the harder it is to get under the bar, law of gravity always wins, plus every Olympic champion today uses the catapult method type like coach Don Macauley calls it.

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[Hector Santiago]

competed on the 69 KG weight class weighted 67.4

new Competition total PR 165

New Competition Clean and jerk PR 100 KG

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[Hector Santiago]

M/33/5'10 154 LB,
lots of PRs lately, this week it self bench press 225 LB x 2, hero WOD DT 13:59 RX, clean and jerk 230 LB. feel nice to track and actually go back and see all the results. I've being coaching too so I the way I coach it is nice to be able to break everything down to people that I teach in caveman terms, in other words they understand and apply what i am saying, making people better athletes.

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[Hector Santiago]

34/M/154/5'9

New PR of Over head squats x 1

180 LB.

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