Tuesday 5.24.11

This is Coach Mike Burgener of the "Burgener Warm Up" coaching his daughter Sage Burgener through the power snatch.  Notice how vertical her chest is and how low her hips are prior to the first pull, and the vertical line of travel the barbell takes as she pulls her knees back and out of the way.  She also controls the speed of the weight to the "pockets" position and then explodes.

SWOD:

- Power Snatch:  2rm

Metcon:

On the Minute for 12:00:
- 5 Sumo Deadlift High Pulls (95/65)
- 5 Push Ups
Complete a 250m row or 200m run for every round not completed after the 12:00 is up.

For the SWOD, each rep will be taken from the floor.  Start with a bar and do two reps.  Add weight each set, and perform 2 reps at each weight until you can no longer do 2 reps with good form.  Aim to get 10-12 total sets, so if you hit your 2rm early, drop the weight and get some more work sets in.

For the metcon, sumo deadlift high pulls are standard and the push ups should be in the plank position (no knee push ups).  Challenge yourself to do the hardest push up variation possible.  Scale down by elevating your hands on boxes, or scale up by elevating your feet on boxes.  If you're feeling especially strong, scale up even more by doing ring push ups.

Post weights and metcon results to the comments sections!  bc