Recommended Warm-Up:
- Run up the stairs to the 3rd floor weight room.
- Pass throughs with PVC pipe (wide grip that you will use for the Overhead Squats); then work on the Overhead Squat movement with PVC pipe; then slowly start bringing your hands in closer as you do Overhead Squats to see how close you can get your grip without compromising your Overhead Squat form; then put your hands back to a normal Overhead Squat grip and try to move your feet in closer and see how close you can get your feet together without compromising your Overhead Squat form and full range of motion
- Tuck Jumps to warm-up your legs
WOD:
Power Snatch: 3-3-3
Overhead Squat: 3-3-3-3-3-3
*do a Power Snatch at the beginning of each set to get the bar in the correct start position for Overhead Squats
Today is a day to learn and improve 2 of the most difficult strength movements. Both require very specific technique and strict adherence to proper form. The goal of today is not to go heavy unless you have had a lot of experience with the movements and one of the coaches validates that your form is 100% correct.
Start by warming up with a PVC pipe to practice (or learn) the movement properly, and then slowly start adding weight as appropriate.
Post WOD:
2 sets of running up the Stairway to Heaven
2 comments:
Kept it light today since I have an APFT this afternoon. 95 pounds for the first four sets of snatch, 105 for the last two. Did the first 2 sets of OHS with the bar, and last four with 65, focused on getting deep in the squat.
Hey friends.
Trying to get back into it but my schedule has been really messing with my sleep.
Hit this up before company athletics today, but had to cut the PS because of time.
OHS: 95x3, 115x3, 125x3, 135x3, 145x1x1, 155x1, 165(f)
hope i can start getting some decent sleep so i can join you all in the mornings once again.
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