WOD: Thursday 210603
Another week of working on some Olympic Weightlifting. Instead of Power Cleans we will be performing Cleans. If that bottom position is a challenge for you, then performing a Power Clean + Front Squat can help with attaining full range of motion.
Whiteboard Brief
- Strength: All strength work today as we move through 10 minutes each of Power Snatch, Squat Clean, and RDLs. On both the Olympic movements look for full extension of the hip, before pulling yourself under the bar. Remember for the Power Snatch as well that "Power" is anything above parallel, so start to drop early than you think you need to as you move up in weight. In the RDL, we want a minimal knee bend (just enough so the leg is no longer locked out), and a strong posterior shift so that you feel it in the hamstrings. If you're not good at hinging, and shift weight into your toes as you bend forward, you're going to feel this mainly in the lower back.
Power Snatch
10 Minutes - 8 x 2. Rest 90s.
- L1: Hang Power Snatch
- build to a moderate 2 if form permits.
Squat Clean
10 Minutes - 8 x 2. Rest 90s.
- L1: Hang Power Clean
- build to a moderate 2 if form permits.
RDL
10 Minutes - 4 x 8. Rest 90s.
- build to a moderate 8
GHD Side Plank Hold
Accumulate 60s.