Friday 04.18.14

Kelly and Josh (a.k.a., Birthday Boy) get their bar muscle-ups

THERE WILL BE NO 6:30 PM WOD TONIGHT

The third Friday of our 3-Friday strength training series. It's The Big 24 again, so let's review our lifting terminology. Learn it. Know it. Use it.

HANG: If you see the word hang before a lifting term like snatch or clean, then it means the snatch or clean starts with the bar HANGING at the WAIST.

POWER: If you see the word power before a lifting term, it refers to the RECIEVING/FINISH position of a lift. There is NO SQUAT required to complete the lift, only a slight bend in the knees at the finish.

SNATCH: If you see this word all by itself, it means the lift starts on the ground and finishes with the bar overhead. The bar does not stop anywhere during the lift (e.g., the shoulders). Types of snatch include the following:
- power snatch (starts on ground and finishes with bar overhead with a slight bend in the knees)
- squat snatch (starts on the ground and finishes in an overhead squat)
- hang power snatch (starts with the bar hanging at the waist and finishes with the bar overhead and a slight bend in the knees)
- hang squat snatch (starts with the bar hanging at the waist and finishes with the bar in an overhead squat).

CLEAN: this lift begins with the bar on the ground and finishes with the bar at the shoulders. Types of cleans include:
- power clean
- squat clean
- hang power clean
- hang squat clean

Are you seeing a pattern?

WOD

The Big 24 

- 8 Rounds: 3 hang squat snatch + OHS 

- 8 Rounds: 3 power clean + push press 

- 8 Rounds: 3 squat cleans