Elbows up!

Nick | 01/19/2015 | 3

Our two focuses this week will be our (many versions of the) front rack and sprinting.  We’ll see the front rack idea show up twice today – first in our front squat, where the goal will be to meet the bar with the shoulders before we unrack it, keeping the elbows up high and shoulder girdle engaged for the full range of motion of the squat and second in our handstand push ups/ dumbell shoulder to overhead in the WOD, where the goal will be to keep the shoulders packed when the elbows are flexed.  This can be thought of in a similar way to our approach to “active squats”, where we don’t want to relax at the bottom, but instead keep the legs engaged so we have something to push off of.  The same thing applies to overhead pressing movements – don’t make the bottom position a resting position, but instead keep it engaged so the trip back up has a solid launching platform.

Our engagement in sprinting today will involve just that – sprinting across the floor, but with the added fun of starting each trip on our bellies.  Chose your HSPU scale to allow enough rest each minute so as to make each round a true sprint.  This should be challenging, but only because you push yourself, not because the work catches up to you.

STR:

Front Squat

4-4-4-4

focus: front rack

WOD:

EMOM 12:
4 Burpee Sprints
4 HSPU
*Scale HSPU to 8 Dumbell S2OH
*Stop HSPU at 45 second mark no matter what – your score then becomes your total # of HSPU

focus: SPRINT! The faster you go, the more rest you have.