Complex-icated.

Tuesday, January 3, 2012

Mobility:

10 PVC dislocates

2 minutes each side of banded shoulder distraction

10 PVC dislocates

Warm-up:

10 PVC Overhead squats

Burgener warm-up

10 Overhead squats with bar

Burgener warm-up

Strength/Skill:

Snatch grip deadlift 3-3-3-3

Workout:

Five rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps

Cool down:

1 mile run

Distracting the joint enables better positioning.

Today’s barbell complex is a test of skill and strength and will be scaled based on your limiting factor.  If you can’t handle the prescribed load for the hang power snatch, but have no problem deadlifting and overhead squatting, you will scale accordingly.  Ideally, a complex will flow where the end of one movement begins the start of the next, ie: the top of the last deadlift will be the start of the first hang power snatch, etc.  This will largely depend on how well you can hold onto the bar.  It is extremely advantageous in a workout where there is a lot of force being transfered from our grip to the bar to use the hook grip.  Revisit this post for more on this topic.