Monday 9 September, 2013

By 09/08/2013 wod

What are we doing today?

The same thing we do everyday…Snatch and/or Clean and Jerk (and potentially Back Squat).

But I hate lifting weights…

So do I…no, just kidding. I love it! But believe me…I get it. The barbell is harsh. It is unforgiving. It is cold and unsympathetic. On those stressful days when you just want to cozy up on a couch with a venti pumpkin spice latte, the barbell just wants to throw you around and then pull you to the ground. Feel a little weak today? The barbell doesn’t. Feeling energetic? The barbell isn’t. She’s a harsh mistress, the barbell, but we keep coming back to her day after day.

Why don’t we just break up with her?

Because nothing builds raw, unadulterated athleticism like the Olympic lifts! Every sport you play and every activity you do requires strength, speed, and power. And if you manage to tame the barbell, your soul will be fed with cold, hard steel and you will be greeted in the halls of Valhalla as a hero!

Are you for real?

All kidding aside, the Olympic lifts will make you healthier, fitter, and faster than you think. In order to take a heavy weight from the ground to overhead in one smooth motion, you need a perfect mixture of strength, speed, power, balance, and coordination. Those elements, when finely tuned and magnified over the course of your training, will give you a longer drive off the tee, a stronger slap shot on the ice, a harder strike in the v-ball pit, and just generally make you more awesome. You’ll be able to throw your kids in the air higher than ever. Your bones will be so dense that when you fall on the sidewalk they will break the concrete. You’ll herd your sheepdog!

Seriously…Are you for real?

Absolutely! It is our mission to build athletes for life and in keeping with that vision we decided to bring the Olympic lifts out to everyone. They will make you stronger and faster and more powerful. They will enhance every aspect of your life. They will give you the athleticism your body was designed for!

So trust us. Focus hard and get these lifts down. Spend time on the interwebs watching the professionals. Get that extra work in on your mobility. Spend some time on the GHD! And sooner than you realize, you’ll stand up with that heavy weight overhead, call out with a war cry that will strike fear into the heart of Odin, and the world will know that YOU ARE AN ATHLETE!

Embrace the Barbell.

All Levels

BB Gymnastics

10 mins to establish a heavy 3-Position Snatch
3 sets of the heaviest 3-Position Snatch accomplished – Rest as needed

Conditioning

L) 10-15-20-15-10: Push-Press @ 45-55% RPE
Toes-to-Bar
Burpee

T1) 5 rounds of:
15 Push-Press @ 45-55% RPE
15 Sit-Up
200m Run

T2) 15 min AMRAP of:
3 Push-Jerk (Heaviest Possible)
5 Burpee Box Jump
7 Bent Row (Heavy)
10 Toes-to-Bar

Weightlifting

BB Gymnastics

10 mins to establish a heavy 3-Position Snatch
3 sets of the heaviest 3-Position Snatch accomplished – Rest as Needed

Strength and Mid-line

1a) 5 x 2 Snatch Hi-Pull – Heaviest Possible – Rest 60 Seconds
1b) 5 x 5 Snatch Balance – Heavy – Rest 60 Seconds
2a) 4 x ME Strict Toes-to-Bar – Rest 60 seconds
2b) 4 x 15 Tempo Hip Extension – Fast Up, 5 Count Down – Rest 60 Seconds

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