4.09.2013

Wednesday 04.10.13

The MuscaVegas Warriors in action
Well, we closed out the volleyball season without honors, but we certainly had fun! Maybe we'll do a little better during the sand volleyball season...Until then, we'll nurse our hangover.

Today's strength piece is also a pop quiz in weightlifting terminology - the HANG SQUAT CLEAN. Let's break it down:

HANG indicates your starting position. You are standing. The bar is "hanging" at your waist. Let's move on.

SQUAT indicates your finish position. You are in a squat. When I say squat, I mean ass to grass. I mean as low as you can go. Capiche?

CLEAN is the name of the lift. It is how you will get the bar to your shoulders. Which means that bar ain't going overhead. It's going to your shoulders and it's staying there. So perhaps it would be good to mobilize that front rack position. You's gonna need it today.

WOD
Strength:
1 RM hang squat clean
--
7 Rounds
Run 170 m (out the front door to the end of the parking lot and back)
7 hang squat clean thrusters (95/65)
17 situps
7 total rope ascents at any time during the WOD

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