2011.6.7

Today was the introduction to the Squat Lunge combo... though it looks like it has a lot of steps, it should take you about 30-40 seconds to complete.

Have fun, be safe.

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Warm Up
Drills:

• 30 seconds of running in place (scale up: quick feet)
• 30 seconds of high knees (scale up: double time)
• 30 seconds of jumping jacks

WoD
10 Rounds of:

• 10 Single Arm Pull (weak side)
• 10 Single Arm Snatch (weak side)
• 1 squat lunge combo with dumbbells
  • squat
  • wide squat left
  • squat
  • wide squat right
  • squat
  • lunge left
  • squat
  • lunge right
  • squat
  • lunge back left
  • squat
  • lunge back right
  • squat
• 10 Single Arm Pull (strong side)
• 10 Single Arm Snatch (strong side)

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Exercises

• Single Arm Pull
  Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the weight straight up, and aggressively shrug your shoulders (this helps generate momentum). When you reach chest level, stop, and bring the weight back down.
• Single Arm Snatch
  Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the weight straight up, and aggressively shrug your shoulders (this helps generate momentum). As the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. Stand up, keeping your arm locked so that the weight is above your head. Bring the weight back down to finish the rep.
• Squat Lunge Combo
  So this moment has 13 steps, 9 of them being squats. Grab two dumbbells and rack them up near your shoulders (palms facing you). Start off by doing a normal squat then kick your left leg out a little further and do another squat. Bring your left leg back in and do another squat. Repeat for the right side. Then step forward for a lunge, bringing your knee all the way down, before coming back to center and doing another squat. Repeat for the right side. Step back with the left leg and do a lunge, and when you get back to center, do a squat. Repeat for the right side. If done correctly, you should have formed a cross with all your movements.

As always, have fun with it.