WOD Blog
 | Mon, Nov 23 2020 |  |
| Mon Nov 23 2020 | Mon Nov 23 2020 Stamina Squats | Mon Nov 23 2020 Snatch Technique | Chasing Waterfalls |
Mon Nov 23 2020
(No Results Tracked)
2:00 row run or bike
front rack stretch on box
banded shoulder distraction/pullaparts
air squats with hold in bottom
russian baby makers
15 pushups
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Mon Nov 23 2020 Stamina Squats
(Weight)
Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 - 5 Front Squats
Min 2 - 10 Back Squats
Stimulus
Single barbell, loaded throughout at 50% of 1RM Front Squat. (all sets)
- Week 1 of 5 of this squat progression.
- Week after week, we'll reduce the reps-per-set, *while* increasing the total rounds.
- Purpose here is to build strength and resilience in our ability to cycle through higher volume squats... a very common demand in competition, no less the Open.
- To be clear, the barbell is loaded with a SINGLE weight for all squats, with your individualized percentage above.
| Clint | 155 Rx | | | Steve L | 155 Rx | | | Marcus | 155 Rx | | | Spencer | 125 Rx | | | Scott Ande | 95 Rx | | | Bryan | 95 Rx | | | Payton | 95 Rx | | | Bailey | 85 Rx | | | Brenna | 85 Rx | | | Mark E | 75 Rx | | | Kerop Ma | 75 Rx | | | Kevin T | 75 Rx | | | Lori | 55 Rx | | | Kylee | 50 Rx | |
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Mon Nov 23 2020 Snatch Technique
(Time)
Snatch Technique
6 Sets:
1 Low-Hang Power Snatch (below knee)
1 Low-Hang Squat Snatch
Set 1 - 60% of 1RM Snatch
Set 2 - 65%
Set 3 - 70%
Sets 4+5+6 - 75%
- The 'Low-Hang' position is beneath the knee, but *not* touching the floor (think 2' off the floor).
- Always start by deadlifting the bar to full extension, and then lower into the low-hang.
- With both reps starting from this position, our focus is bar and body positioning beneath the knee.
- Taking away the ability to 'rest' the bar on the floor, we are forced to work harder to maintain sound positioning on these reps.
- Lats on... drive the knees back and out of the way as we keep the bar close.
| Mark E | 75/35 | scaled | | Kylee | 45 | scaled | | Bryan | 50 | scaled | | Kerop Ma | 55 | scaled | | Kevin T | 55 | scaled | | Scott Ande | 65 | scaled | | Payton | 80 | scaled | | Bailey | 85 | scaled | | Lori | 85 | scaled | | Brenna | 85 | scaled | | Spencer | 105 | scaled | | Clint | 155 | scaled | | Marcus | 165 | scaled |
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Chasing Waterfalls
(Time)
'Chasing Waterfalls'
3 Rounds:
50 Wallballs (20 / 14 lb)
20/15 bike or 26/19 row or 300m run
10 Single Arm Devil Presses 50/35 35/20
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