Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.
Remember practice makes perfect, and perfect practice makes permanent.
Lets get after some!
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
Thursday 17th July
A): Snatch Complex:
Every 2 Mins On The 2 Mins For 8 Rounds perform the following:
1 Snatch Grip Dead Lift + 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat
Notes: Now you may be wondering why such a complex is put up. Well its here to breed better technique, NOT just to keep adding weight and miss the point. This focus on technique will come in quite handy this week 🙂
This is an EMOM where a new round starts every TWO minutes. This means you should not be rushing through your 4 reps! The extra rest you will be getting is there to obviously hep recovery between rounds. but also it’ll help you focus on the task at hand. There is only 8 actual rounds in which to apply your technique to so make the most of it.
Settle on a moderate (but somewhat challenging) load after your warm ups and stick to that for the 8 rounds. Hone your technique down pat.
Positioning is key here and your’ll have to get yourself in the correct set up for each and every component of they complex. We want to see a proper tight set up on the dead lift. We want to see you getting over the bar in both your hang power & hang squat snatches. With the hang squat snatch move those feet like lightning in order to get yourself under that bar! Lastly in the overhead squat we expect you to NOT to have to readjust those feet for your actual squat. Instead what we should see is you stand up out of your hang snatch and then straight up follow it back down again in a controlled manner.
**REMEMBER, a complex is a series of moves. This means all four reps need to done UNBROKEN in order for it to count.**
Lastly don’t forget to return the bar to ground safely after the o’head squat. Don’t mess it all up by rounding your back and being sloppy!!
B): Ring Dips,
For Strength & Quality: 20 Reps (8 min time cap).
Note: This one will depend on how you’ve been feeling this week. If yesterdays WOD (or Tuesday’s for that matter!) has left you feeling sore or beat with the pushing elements, then maybe skip this for this week and mobilise instead.
If you are up for having a go then the focus is on building a solid strict-form-strength in the dip as well as looking at the quality. There is an 8 min time cap to it so please don’t rush the exercise just so you say you got it all done in under 8 mins.
If large numbers of reps is too much stick to small doses from the start. Remember we need to see you shoulder pass below the point of your elbow (this means the ring needs to touch your bicep or armpit region). We also need full lock at the top. Think about turning your thumbs out as you lock out, it’ll help.
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.