0630 & 1145 @ MACG-28 Pull Up Bars
"Isabel"
For time:
Snatch: 135 pounds, 30 reps
Use 95 pounds, 65 pounds or PVC as needed. Post time and load to comments.
“The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.” -- Confucius
Worked on the following:
-Grip should be the same as the overhead squat grip, put thumb underneath fingers
-Come out of deadlift position from the ground, bring bar over knees
-Violent shrug keeping arms locked out
-Open the hips, leaning back slightly
-Bring elbows out wide, get bar weightless
-Pull yourself underneath the bar dropping down into the squat position
-Bar stays in a straight line from the knees to overhead, tracing the chest
-Bar gets overhead, lock out arms, ACTIVE SHOULDERS
-Catch the bar overhead when getting down into the squat position, you will end up doing an overhead squat
-Stay on the heels in the squat, do not get on toes or bar will come down quickly once you add weight
-Get hips below the knee caps in the squat and pop out of the squat position driving through the heels
-Finish back standing up with knees locked out and bar overhead (ACTIVE SHOULDERS THE WHOLE TIME)
First time Oly-lift. Form and technique are crucial. I liked it but it was very difficult. I was glad I had to teach this morning because I felt extremely confident this afternoon. I will continue to work in some Burgener warm-ups during some of the future WOD's so we do not lose our muscle memory and techniques. See you tomorrow.