Another Tuesday….

Tuesday, May 15, 2012

Mobility:
Tricep mash, 1 minute each
Samson stretch, 1 minute each

Warm-up:
Spend 12 minutes to find your 3 rep max Hang Power Clean

Workout:
3 rounds for time of:
50 Lateral jumps, 12 inches
20 Dumbbell Overhead Walking Lunges, Right Arm
10 Alternating DB Snatches
20 Dumbbell Overhead Walking Lunges, Left Arm

Dumbbell load should be heaviest possible.  

Cool down:
50 Hollow rocks
50 Arch rocks

securedownload
The “Main Event”

I recently came across the term “barbell gymnastics” to describe the olympic lifts.  We define gymnastics as the ability to control one’s body in space, therefore cleaning and snatching can be viewed as controlling one’s body around an external load.  This concept is the essence of olympic lifting.  It’s not just about lifting heavy, but how quick, dynamic, coordinated and spacially aware you are in relation to the bar.  Today we will be working from the hang position and moving heavy loads a short distance.  With minimal travel between the “pockets” and the rack position, how well you move around the bar is critical.   I’ll go so far as to say a good clean or snatch is a lot like dancing.  Once you memorize the steps, you can let go and put your own style and flair into it.  Feel the music!!  (Cue the B-spears)

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