10/14/2016 Happy Friday!

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If you didn’t get a chance to attend the Snatch Strength WOD yesterday, you totally missed out!  A ton of time spent drilling through the different Snatch positions meant that athletes were able to work on their Snatch skills and develop confidence in their movement patterns!  The Snatch is our most technical lift and also one of the movements we don’t often practice.  Days like yesterday can really help you practice and perfect those skills, increase your comfort level and develop speed in getting under the bar.  We saw a tremendous amount of improvement over the course of the day!!

WOD:

Tabata*** 8 Rounds of each

Hip Extensions

Plate Squats

Lying Toes to Bar

* 1min Rest between movements

To clarify, you will perform a whole round (8 x 20sec on/10sec off) of each movement before moving on to the next one.  You will rest 1min after each movement.

Scoring = Total reps (add all movement reps together).  There are different types of approaches to Tabata. You can go “balls to the wall” on the first few sets and then slowly die off across the last few sets, or you can pick a number that is challenging but you know you can hold across all 8 sets. Both are affective and terrible feeling, but very different!

Today we want to avoid any down Pulling movements so instead we have programmed a Lying Toes to Bar. Even though we use these as a modification for Toes to Bar, they aren’t  easy. We have just taken the shoulders out of the movement. These work the midline extremely well. Make sure you are reaching really high with your feet when you touch the pole in the top position (so that your lower back is coming up off of the floor).  You should draw a chalk line on the pole where you need to touch each rep. When you come down, legs should be straight and make sure you don’t let your feet hang out on the ground. The heels should tap the ground and go right back up again for the next rep. To scale the movement further, bend your knees on the descent to take any pressure off your midline and to prevent your back from arching.  Further scale to regular Abmat Situps only if necessary.

For the Plate Squats, holding the plate out and up for a full round of Tabata will get pretty spicy. Make sure the plate position doesn’t drop during the sets.  Your arms should never be horizontal with the ground!

Beyond Rxd: To make the Lying Toes to Bar more challenging, add a light MB between your feet and hold on to it while performing the movement.

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