2011.1.20

Today's WoD was one of the longer workouts we have done so far this year. The warm up has a max of 15 minutes to complete, than a 15 minute AMRAP. The max number (though there is still some debate on this) for the AMRAP was 199, and most people seemed to finished the warm up within the 15 minutes.

For the warm up you will need a jump rope (and preferably be able to do double-under) or you will be doing A LOT of jumping jacks.

For the WoD, as always, pay attention to your form.

---

Warm Up
15 minutes max

• 50/250/150 (double-under/jump rope/jumping jacks)
• 50 sit ups
• 40/200/120 (double-under/jump rope/jumping jacks)
• 40 sit ups
• 30/150/90 (double-under/jump rope/jumping jacks)
• 30 sit ups
• 20/100/60 (double-under/jump rope/jumping jacks)
• 20 sit ups
• 10/50/30 (double-under/jump rope/jumping jacks)
• 10 sit ups

---

WoD
As Many Rounds as Possible (AMRAP) in 15 minutes

• Squat Clean into Thrusters

---

Exercises

• Squat Clean into Thrusters
  Grab a set of dumbbells (heaviest anyone used was 15lbs). Stand with your feet about shoulder-width apart, and hold the dumbbels at your side (this starting position is a "high hang").
  
  From the start position, aggressively shrug your shoulders while keeping your arms locked. It might sound silly, but that shrug is what kicks off the momentum for the rest of the lift. It's far more important with heavier weight, but you want to build good habits regardless of how much you're lifting.
  
  The next step, starting from the shrugged shoulder position, is to quickly bring the weights up to about shoulder level and squat down at the same time. It's actually less of a squat and more of a jump, since your feet should end up about one and a half shoulder-widths apart (with your knees pointing outward), and your arms should be inside of your legs. You want your knees to point outward when you finish to relieve stress on those joints. And as always, keep a good lumbar curve. If you find you're leaning over when you catch the weight, you're doing it wrong. You should end up in the same position as if you were doing a plain squat: head up, facing forward, chest out, and with a slight curve in your lumbar/lower back.
  
  If you were to watch the path the weight travels, it should be completely vertical. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. You also don't want the full weight on your forearms, so you should catch the weight in a "racked" position.
  
  You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up in a squat with the dumbbell at your chest. Don't actually let go of the weight, that's all sorts of bad. However, it feels a bit like you're racing to get to the bottom of your squat before the weight comes up to your chest.
  
  From the bottom of your squat, stand tall and press the bar directly over your head. That means that your spine, your legs, and the bar should all be in a vertical line. In practice, this feels almost like you're holding the weight behind your head. Your legs should be locked at the top of your press.
  
  Finally, bring the weights back down, and then back to the starting position to finish the rep.

As always, have fun with it.