Wednesday 06.19.13

Shannon gets down with Curtis P

Atomic thrusters (squat clean straight into a press) require core strength and stability to keep you upright and on your heels during the squat portion of the movement. In fact, any great squat - air or weighted - requires you to engage your core muscles (i.e., your abs) during the entirety of the squat. Most people lose their squat form, particularly under load, when they relax their core at the bottom of the squat. This causes them to lean forward and gives them the feeling that they need to dump the bar.

To resolve this situation, practice the following today. When you hit depth (which, BTW, is BELOW parallel) that is the EXACT moment you need to "tighten up" your core muscles extra hard and push your knees out, through the outside edges of your feet and heels. A squat during a WOD is not like squatting into your favorite couch or recliner. There is nothing soft and cushy to catch you. You need to catch yourself using all your big muscles - hips, butt, thighs, and core. So, get your head in the game, Warriors, and make sure you're nice and limber for this WOD today.

WOD

10-9-8-7-6-5-4-3-2-1

Atomic Thrusters (135/105)

Box Jumps (24"/20")

*Complete 10 rope climbs and 10 HSPUs at any time during your rounds