An old favorite
Moving well is often about properly delegating tasks throughout your body. For many movements that means allowing your big primary movers (glutes, hamstrings and your posterior chain in general) to drive the motion while the rest of your body stabilizes the load and fine tunes its direction. Today is all about letting the legs do their job by staying tight and organized in the core and shoulders.
And wrists. As we test our 1rm overhead squat, active wrists are key. Don’t let the bar bend them back – push through the bar all the way through the squat. The wrists are the last place we want to look to shift the bar back over the mid-foot (look to the hips first, and then the shoulders).
And our good friend the weighted box push. I’ve had some great times with this movement and I wanted to share the experience with all of you! You have two basic options with your arm position for these. You can either lock them out straight (which requires a bit more of a horizontal torso and more leg flexibility) or push in a “front rack” position (which requires, oddly enough, a more stable active front rack position). Whichever you choose, focus on upper body stability so your lower body can get its job done.
And dumbell snatches. Same idea – legs drive the force through an active, stable core for you to catch the weight overhead. If you can jump the weight up but your lock out is lacking, chances are the weight is too much.
STR:
Overhead Squat
Find a 1rm
WOD:
5-4-3-2-1
50′ Weighted box push (45)
*after each round of box pushes, complete 10 dumbell snatches from the ground, alternating arms
OHS: 95#
WOD: 14:32 (25″ plate, 20″ DB)
I don’t know who’s favorite WOD this is but surely ain’t mine. Oh inertia how I despise thee.
630 good on you toughin’ it out!
OHS: 125# for 2. I must have warmed up too slowly, ’cause I didn’t have time to start doing single reps…
WOD: 16:45 (45# plate, 30# dumbell). Everyone can take my time and divide by 2 today. Box pushes are definitely not my favorite either. Ugh.
OHS: 70# PR
WOD: 12:43 with a 25# plate and 15# dumbbell
Maybe it’s my deep-seated fear and loathing of box jumps making me like everything else box in comparison, but I did not hate this. Though I’d not done box pushes with a plate on top before, and that sure does make it harder. Great work from the 7:30 class, including a newbie!
OHS 90# PR!
WOD 16:51 (25# / 20#)
Started with 45# plate on the box for first 2 50′ trips. Mistake. Whose favorite workout is this? That one was ROUGH!
That is Caligula’s favorite workout.
For reference, I’m referring to a slightly different workout.
See here.
And my dissertation in the comments…
Damn thats the only WOD that I got capped. Thats my elusive Moby Dick! Also I noticed I used to DL like a boss a year ago, injuries suck.
Nice dissertation btw!
OHS: 155# for 2 reps, ran low on time tried jumping to 175# without success. Felt like I could do it though.
WOD: 15:58 25#/35#
Quads still not liking the box pushes the next morning…
Done on 12/18.
OHS: 175# PR
WOD: 17:48 Rx with 60# dumbbell.
We need heavier dumbbells.