Monday, June 20th 2016
NEW STRENGTH CYCLE!
We’re thrilled to announce our next strength cycle is going to be …. Drumroll please… the SNATCH! The Snatch (specifically the Squat Snatch) is THE most complex lift that requires incredible mobility, shoulder stability and core integrity (not to mention perfect squat positioning). When done properly it is a beautiful movement that works every bit of your body from bottom to top.
HOWEVER, because it requires all of the above, as any instability and mobility issues become obvious. More than anything, we want you to have a SAFE snatch, not just a heavy snatch. So think about this strength cycle more as a ‘movement’ cycle and not just how heavy you can get.
Having said that, we are going to start our entry into the Snatch cycle with a mini “OHS precursor” cycle (around 3 three weeks). The snatch is really dymanic, so to prepare to get us to that finish position of the Snatch we are going to practice in a more ‘static’ fashion by honing our Overhead Squat. We will be hitting shoulder mobility throughout these cycles so make sure you get all of that in too!
Loading will be somewhat important during these first few weeks, but proper position trumps load any day. A great OHS at 95/65 is better than a sloppy one at 135/95. Again, this good position will ultimately allow you to catch in a stable position, maintain shoulder stability and most importantly… STAY INJURY FREE as we move through the Snatch cycle!
If you have any shoulder issues or are fearful of the OHS, we are more than happy to work with you individually on modifications (as always!).
We hope you are as excited as we are.
STRENGTH WOD
OHS with a pause in the bottom 3/3/3/3/3
WOD
400 M Run
8 Power Snatch
14 Push Ups
(3 Rounds For Time)
17 MINUTE TIME CAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach Josh coaching a testosterone heavy 6:30p class on Friday night…
