Linda

In this picture Amy is nailing the power snatch. Now that we are using a great camera, we are able to get better action shots for better instruction....both during the workouts and for posts like this one. As you can see, Amy is in classic good form of a power snatch. You can see the desired triple extension (ankles, knees and hips) as she explodes the bar towards the ceiling. I have been through a few of Coach Burgner's sessions and he ALWAYS emphasized the Olympic lifts as a "jump". Imagine you want to jump through the ceiling and you will ensure triple extension in all attempts.

In this specific picture you will notice several key points; her feet are off the floor, the bar is close to her body, her elbows are higher than the bar as it travels upward and as pointed out earlier, she is up off the floor as she attempts to get under the bar.

When performing the Olympic lifts keep in mid there are Olympians who have done thousands of lifts and will still miss one occasionally. Stay focused and betterment is guaranteed.

WOD

"Linda"

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Bench Press
Dead Lift
Power Clean

For anyone wanting to try Linda, she is a nasty one!! Prescribed is as follows: Bench - Body Weight, Dead Lift - 1.5x's Body Weight, Power Clean - .75% of Body Weight

The way this one will run is much like Lynne a couple of weeks ago. 6 athletes per class will have a chance for Linda today. 2 per bench and after the first finishes their benches, the next person starts their bench presses. Keep rest to a minimum so no one has to wait to keep moving. We will be running this workout through Wednesday so everyone has a chance to try Linda. If you have a question about what to bench, if you did a specific weight for 55 or so reps for Lynne then that will be the weight to use for the bench press. Everyone who has been journaling can figure the weights for the cleans and dead lifts.

WOD B

Team 10,000m Row

In teams of 3 row 10,000m. While one team member is rowing, another member is the holding plank position. While the third member is box jumping. Continue rotating until all 10,000 meters are rowed as a team.



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