Wednesday 3.03.10

The hook grip is the strongest grip for cleans and snatches. Practice it at the lighter weights so you can get good at it and in no time you'll be pulling some big numbers off the floor with it!

See the poll at the top of the page and choose the times you would like to see classes held!

SWOD:
Clean practice.

Metcon:
Partner Run drills for time:
-1 x 800m run
-2 x 400m Run
-4 x 100m sprint
-8 x 50m sprint

WOD Tips:
For the SWOD, keep the weight light and drill your technique. Really focus on dropping into a full squat to receive the bar. Nailing down your technique at light weights, will allow you to put more weight on the bar later on.

For the metcon, find a partner who runs at roughly the same speed you do. While one partner runs, the other rests. Each run is an all-out effort for the rx'd distance. Your time starts when the first partner starts the first run, and when the second partner finishes the final run. If you don't have a partner, rest as long as the previous run took each time. Focus on running on the mid-foot, rather than on your toes, or striking with your heel. This alone will minimize a lot of common running injuries!

Post times to the comments section! bc