Strength WOD:
Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Hang Squat Snatch
* Post loads, re-grip allowed
Conditioning WOD:
3 Rounds for time of:
5 Muscle-Ups
10 Pistol (Right Leg)
10 Pistol (Left Leg)
20 Toes-to-Bar
30 Push-ups
40 Kettlebell Swings (53#/35#)
50 Walking Lunges
100 Double-Unders
5 Muscle-Ups
Results
View this photo
View this photo
Good Indicator of Good Bar Path – T-shirt pulled up by bar and open hips:
There are a ton of cues to give someone in the snatch or clean. Particularly the snatch. This lift is the golf swing of lifts. It’s complex and there are a lot of things going on with the barbell. Setup, hook grip, foot position, arms, pull, shrug, knees, shoulders, bar path, etc. You can get so caught up in over-thinking everything it can make for a pretty fugly snatch. If the mechanics are there and well understood then it comes down to just “jump”. Even better just jump with your feet staying on the floor. Sure you have to get your technique wired in but once that is there and you start to get heavier simply telling yourself to relax and just jump may be that one thing that puts it all together and gets you a PR.
Rob W. demos the pistol for a change. Where is Nan when you need her?
Notes:
Ah to be 15 plus years younger, have no kids and access to simply just workout all day (being a genetic freak and athletic stud helps too)…
Rich Froning Training Days by All Things Gym
Does your pistol need work? Try: Basic Ankle Mobility Test & Exercises Recap by All Things Gym