Wednesday, December 7, 2016

Some great work on our push and pulling today! Great little work on the lungs and staying solid with those gymnastics movements. 

Moving into tomorrow we'll get back to some Olympic Lifting. Like building any skill routine and consistency are key so you'll notice some similarities between what we did Monday and what we have on tomorrow!! 

Just a reminder that we have Karen and Duane's party this Friday night over in Stratford. Pop in anytime after 8! 

Strength

3 Position Clean Complex 

  • High Hang
  • Low-Mid Hang
  • Floor

Or

  • 3 Low-Mid Hang

Same positions we saw with the snatches. Again if you are comfortable with this movement go for option, but if you are still gaining experience in your Olympic Lifts opt for option 2. Move fast and go for best depth with these lifts. 

For that high hang position make sure the chest is tall (completely vertical) the entire movement. Don't hinge forward and then lift. Bend the knees, keep the chest high, open the hips and pull yourself under the bar. For the mid-low hang that is when you can hinge forward and let the chest travel over the bar. From the floor make sure you are moving at a slower tempo to the hang position and then gaining speed from there. 

Conditioning

5min AMRAP

  • 12 OH Stationary Forward Lunges
  • 9 T2B/Knee Tucks/MB Situps
  • 6 MB Cleans

Simple and effective. Get it. 

- Team 782