Another link in the chain…
Just when you thought we were done with our wide-grip overhead series, we’re adding one more element to the mix (hint: this whole thing ends with a beautifully executed snatch). Taking the snatch balance from last week one step further, we’ll be dropping under the bar into the bottom of an overhead squat again, but this time we’ll be sending it up overhead from the hang position with an explosive hip opening. If you’ve been in recently for any of the snatch grip push press, behind the neck snatch grip rack jerk, overhead squats or snatch balances, you’ve been building habits that will apply to this movement. All of the same concepts apply, so now we get to focus on getting the bar up overhead and ideally trust our stability in the bottom of our overhead squat.
STR:
max double
WOD:
10 rounds
10 1-arm russian swings
25′ 1-arm front rack walking lunge
*alternate arms each round
*** The 7:30am classes are cancelled tomorrow (Wednesday) so we can do CPR training and (re)certification for all of the coaches. We apologize for any inconvenience this may cause.
Reminder: Our Thursday evening classes are all backed up an hour for this week as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited). There will be a 4pm, 5pm and 6pm class and no 7pm class.
HSS: 95#. Could have gone heavier strength-wise, but worked on form.
WOD: 5:54 with 1 pood. The noon class kicked my ass and practically ran through this wod. Nice work guys!
WOD: 5:59 @ 1pd.
I probably should have gone heavier on this one, but I was concerned about being able to control the one-armed KBS at higher weight. Probably will go 20kg next time anyway.
Hang Snatch: 85# 2rm PR (90# 1rm PR)
Everything feels better at the bottom of an OHS these days. Feels good man. Took so long…