Tuesday, March 19, 2013

Wednesday 130320 Barbell Complex Plus

Wednesday preparation day.  Here we have another barbell complex- but unlike Monday this is NOT intended to be pushed through with max effort.  Rather- the intention is to get the body moving through many positions with a little bit of weight ust to get the blood flowing, to get range of motion established and also to practice transitions.  Really... by the time the Wednesday WOD shows up- we have likely done 2 of the 3 possible movements for the weekly Games Open.  Let's see if that is the case this week!  Today you will link up 5 barbell movements with the goal of practicing the clean-to-overhead squat set up.  Careful on the push press to back squat positioning.  Put the barbell down after the OHS and quickly get in those wall ball shots.

Work through the complex for 90 seconds- deliberately and at an even pace.  You might get through a little more than one round... but then rest for 90 seconds.  Pick up the next set at the beginning with RDLs.  You MIGHT stay with an empty bar the entire time... consider adding weight when all feels good and warm.  NO need to go over 40kg or so if you are planning on doing the Open on Thursday night.  If you are doing it on Saturday- consider a bit more weight.
Somewhere under the rainbow.

**Yoga class today 11:15am-12:30pm.**
Wednesday's WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
8 sets, NOT for time of: 
90 seconds on, 90 seconds off of Barbell/med ball complex: 
RDL, 3 reps (start with empty bar bell-up to a max of ~40kg) 
Hang squat clean, 3 reps 
Push press, 3 reps 
Back squat, 3 reps 
Overhead squat, 3 reps 
6 wall ball shots (20/14#)
Remainder of class use for mobility time.
Post astrological sign AND guess for 13.3 to chalkboard. Try and make it for yoga class.

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