Team WOD:

IMG_8786

Team of 3 Follow the Leader Style
400m Run
50 Air Squats
40 Abmat Sit-ups
30 Pull-ups
20 Push-ups
10 Over the Box Jumps (24/20)
10 Over the Box Jumps (24/20)
20 Push-ups
30 Pull-ups
40 Abmat SIt-ups
50 Air Squats
400m Run

*Follow the leader. Team members cannot move to the next station unless
the person in front of them has moved on. Once team member 3 finishes
their set of  10 “over the box jumps” team member 1 may begin their climb
back up the ladder. The workout is over when team member 3 finishes their
last 400m run.

CONDITIONING WOD:
1200m Run
63 KB Swings
36 Pull-ups
800m Run
42 KB Swings
24 Pull-ups
400m Run
21 KB Swings
12 Pull-ups


Good read from Catalyst Athletics:

Push Through the Pull Under: Snatch & Clean Timing

Greg Everett

One of the toughest concepts in weightlifting to grasp—and to explain—is the timing of the transition between the second and third pulls of the snatch and clean. The basics are simple: you elevate and accelerate the bar upward by extending the body and driving against the ground; when you’re finished with that, you pull your body under the bar into the receiving position. Easy. Let’s all go break some world records.

Where it gets tricky is when you start to understand that it doesn’t work optimally to simply go completely limp-legged at the moment you reach full body extension. In other words, you can’t break the lift perfectly into two totally distinct segments of lifting up and pulling under—there is a critical time of overlap.

The bar needs to continue moving upward as much as possible, even while your body is moving under. Your effort to pull against the bar to move under it in the third pull actually does help preserve its upward momentum to some degree, even with zero pressure against the ground. However, the key moment during which you can best preserve the existing speed and draw out that bar’s elevation most effectively is at the initiation of the pull under the bar.

In short, if you maintain the pressure against the ground with the feet by continuing to drive with the legs as you first begin pulling under, you’ll be able to continue the bar’s upward motion as well as possible, gain a bit more elevation, which translates into time and space to get under it, and you’ll have the added benefit of better maintaining your balance and position as you move under the bar.

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