Thursday’s WOD 9/13/12

Buy In:

Clean Pull

95% of 1 Rep Max

8 Sets

3 Reps  with 30 secs of rest

WOD:

AMRAP 10 Min

150M Run

7 Push Press 95/65

7 Front Squats  95/65

Cash-Out:

Stretch

For today’s buy in we are going to practice clean pulls.  With a clean position you are going to perform the 1st and 2nd pull of the clean.  The best way to describe this movement is a deadlift with a hip drive up and shrug.

For the workout we are going to perform a short 10 minute triplet with 150M Run, 7 push press and 7 front squats.  I’ve noticed that cleans are looking much better in the gym, but many of us are still lacking the strength to drive effectively out of the bottom position of the land.  A good way to fix that strength issue is with the use of front squats.  This workout is not designed to necessarily build strength in the front squat, but the weight was chosen so we could cycle through this workout fast while maintaining a solid midsection and upright torso.  This light, fast workout will assist in getting comfortable in the bottom position, and develop mobility.

For the cash-out we stretch.   Use the lacrosse ball on your hips and glutes.  Use the foam rollers on your lower back and upper back.

Results