Thursday, February 19, 2015

Barbell

Squat Clean
10 x 1 @ 70%

WOD

For Time:
21-15-9
Hang Power Clean (95/65)
Toes to Bar

Rest 5:00

21-15-9
Handstand push ups
overhead walking lunge (45/25)

Tip of the Day
Olymic lifting takes a lot of patience and years of practice.  The key to a successful lift is good timing and fast bar speed through the middle.  This means when your bar reaches your power position, the acceleration and extension increase.  The picture of Fremont below is a good example of full extension for him to maximize his barbell speed.