Thursday, July 19, 2012

Friday 120720 Overhead for 15-12-9

Today's WOD is a high skill- high finesse session.  We are looking for solid technique with the snatches from the hang, keeping the bar close to the body.  The idea on the snatches is to use a weight that you will NOT have to drop from overhead, but control the bar back to the hip crease, into the hang and right back up overhead.  The overhead squats should be at full depth, with the bar stuck right over the middle of the foot with a solid overhead shoulder position.  That bar should NEVER glide forward and over the midline of the head.  If you can't keep that bar one the foot, roughly over the scapula- you need to move down in weight.  Big breath, tight midline... down and up.  By the time you get to the overhead step lunge in each of the three sets, those shoulders will be smoked.  Take the rest- it is worth it.  Get the bar back up overhead with either a snatch or a push press to behind the neck, followed by a snatch grip push press from behind the neck. If you find yourself completely gassed- you can always complete the step lunges holding the bar in the front rack position.  

Once again- this is not a sprint workout- this is about maintaining solid positions and moving through each rep with fluidity and finesse.  Try your best to look graceful!
Waiting for the Summer rain!
Friday's WOD: classes at 7, 9, 10am and again at 3 and 5pm.
Tabata your two weakness- AAAAABBBBB
15-12-9 rep rounds for time of:
Hang power snatch
Overhead squat 
Barbell overhead step lunges, one rep per step (scale- front rack barbell position)
35/25kg across all movements
Post time and scaling to journals/chalkboards.

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