Wednesday, January 6, 2016
(11AM) around 10 of us including Val, Ashley, Reva, Tim, Tom, Ben, and me
500m row followed by pass throughs and pass throughs in squat position. Warm up for OH Squats with deadlift, jumps with straight arms, shrugs, high elbows, then hang snatches. Really focus on shoulder position and external rotation. There will be some internal rotation in the squat, but return to externally rotated with elbows pointed down and arm pits pointed forward.
Workout of the Day
OTM x 10:
2-3 OHS (from ground). Start light and build up
I started with a 15# training bar and went up to 25#, 35#, 35#, 45#, 45#, 55#, 55#, 65#, 65#. They felt pretty good, up to 55# and then it got tough.
12 Lateral burpees over bar
L3 – 115/75
L2 – 95/65
L1 – 75/55
I used 55# and still struggled to get close to parallel on some of my squats. The burpees were a real lung buster and it took me a while to set up before lifts. I ended up getting 3 + 18 rounds.
2 minutes easy row and squat against wall