Friday 11.09.12

Get up wid yo sandbag, Danny!

Omigosh guys, did you hear??? The Wildcat 50K is THIS SUNDAY at Wildcat Den State Park. Jacob and I will be there along with fellow Warrior Beth and her physical therapy practice, Eastern Iowa Physical Therapy. This is an easy breezy 50K where you can run, walk, hike, or jog one, two, three, or up to 5 loops of this out and back trail run. Its a good time with plenty of good folks (and great food)! We hope you can join us starting at 7:30 AM on Sunday, November 11.

Today we're several lifts. Here's a run down of what each one consists:

THRUSTERS: front squat into a press (use the hips to make the bar float up). P.S. a front squat is exactly what it sounds like, so think about it. Start with the bar in the front rack position (at the shoulders), squat down, then thrust the bar up overhead.

POWER SNATCH: What, what? There's that word..."power". It means you finish the lift with the knees in a slightly bent position. SNATCH means you start on the ground with a WIDE grip and explode the bar overhead without stopping at the shoulders. Straight bar path upwards, please.

PUSH JERK: We just did these this week, kids. Again, finishing the lift with the knees slightly bent. Start position is standing tall with the bar in the front rack position (at the shoulders).

HANG SQUAT CLEAN: Hey, ho! Did you just say "hang"? Yep. THAT means you start with the bar HANGING at your hips. The finish position for this is in a nice deep squat with the bar in the front rack position (at the shoulders)

OVERHEAD SQUAT: Hey man, to start this lift use that behind-the-neck jerk to get the bar overhead with your hands in a nice wide grip. Then, squat your ass to grass.

Learn it, know it, use it. Becoming comfortable with terminology and technique is 80% of the battle. The other 20% is strength.

WOD

2 Rounds

(115/75 for all lifts)

12 thrusters, 12 burpees

12 power snatch, 12 burpees

12 push jerks, 12 burpees

12 hang squat clean, 12 burpees

12 overhead squat, 12 burpees