May 8, 2013

Thursday 05.09.13

“Nancy”
5 rounds for time:
Run 400m
15 Overhead squats (95/65)


Post time to comments.


Coach's Notes. 
Compare to 04.26.12.  Nice tie-in to the squat challenge work for this week.  Mobilize hips, posterior chain, and shoulders beforehand to promote an upright squat position.  Full depth on all your reps.  Snatch or clean and press/jerk to a good overhead position with active shoulders.  Once it's up there try to keep it up there...unbroken OHS is key to a good time.

Jodie and Jake -- see what you get for straying from the path?  Do it again!  Pure coincidence that Nancy popped up on main site this week also.


Training Videos.

4 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Staff Officer PT this morning

Lead-in:
Death by Pull-ups (15 min)
>Made it to round 13 then did two rounds of 9. Not my best but I was deliberately holding back a bit.

Then:
Soccer - sort of...
60 min game of soccer with push-ups, sit-ups, and some laps thrown in for good measure. No out of bounds and no penalties kept the play moving constantly - good time.

Meghan Smith said...

Posting Squat Challenge info there.

Followed it with 3 rounds of 400m row and 15 FS...my shoulders wanted nothing more to do with OHS.

Andy said...

Nancy 14:34. Neighbor WOD with Mike and Ken. Decent OHS, UB except last round (8/7). Sluggish on the runs.

100 DU for time - 1:58.

Some parallette HSPU practice and GHDs/hypers to finish.

Jake78 said...

Did Nancy again 13:28, about a 30 second improvement Tuesday.

I scaled them both the same, used only the bar for weight.

Sincerely,
Jake