Some Row technique and heavy weights!
SKILL:
10-15 minutes of Rowing technique skills and drills...
- Some common mistakes and how to fix them!
POWER/STRENGTH:
1 HALTING Snatch Grip Deadlift (Pause right above the knee for 3 seconds)
1 High HANG Squat Snatch (Stay behind the barbell!)
1 Power Snatch from the Floor
1 Overhead Squat w/ 3 second PAUSE at the Bottom
* Really work solid shoulder and foot/ankle positions on all of these!
Start around 60% of your best Snatch and make 5-10# jumps every round...
Lots of practice!
Your will have 20-25 minutes for this one...
POST YOUR BEST WEIGHT TO COMMENTS
3 comments:
Running a day behind...
Core work/ single leg glute work
- band work, posterior hip tilting and 20" Box step ups working on knee staying aligned
Clean and PP... Working landing position with right leg...
1 Halting clean DL
1 High hang power clean + PP
1 Ft sq with a 3 sec pause
1 Squat clean Thruster
95, 145,165,185,205
- Multiple sets at each weight
Wednesday class wod:
100 DUs
50 KB Swings (53)
25 Bar Touch burpees
* 6 Min amrap
(312 reps... Unbroken everything and 37 swings on Rd 2)
JVB
Working row technique was great!
Stayed fairly light with snatch/OHS work (45#) b/c of the open WOD.
Worked up to 63# since did Open WOD
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