This was another one that I had to miss, so I can't speak from first-hand experience about the WOD (meetings suck). That said, it mostly targets your legs, so be sure to get those muscles warmed up before you start up.
Also, be especially good about your form on the snatches. If you're not careful, you can tweak your back. Slow down if you have to, but make sure you have a good lumbar curve on all of your reps.
WoD
- 50 thrusters
- 50 hand-release push ups
- 50 lunges (left/right = 1)
- 50 single arm dumbbell snatches (25 left, 25 right)
Exercises
- Thrusters
You'll need two dumbbells for this: it's not uncommon to see people grab 20lb weights for these. The traditional start has your knuckles facing away from you and the weights resting against the upper part of your chest (this position is often called "racking" the weights).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders.
Bring the dumbbells back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time.
- Hand-Release Push Ups
Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier.
- Lunges
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be farther forward than your foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. Repeat the motion with the other leg coming forward to complete the rep. In other words, you have to lunge with both the right and the left leg coming forward for a single rep (or, "left & right = 1" for short)
- Single-Arm Dumbbell Snatches
You'll only need one dumbbell for this. Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the dumbbell 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. You'll want to do 25 reps on each side to complete your 50.
No comments:
Post a Comment