Archive for May 29, 2012

Wednesday 20120530 Open Workout

Posted: May 29, 2012 by totactfit01 in Uncategorized


SQUAT – 3, 3, 3, 3, 3

Increase weight each set.  Sets start on a 3 minute clock.

Post highest weight used to comments/

Video courtesy of   Coach Rip helping correct hip drive in the squat.  Notice how when the athlete concentrates too much on raising the chest rather than driving up through the hips, it makes his knees go forward and takes the hamstrings out of the lift.  But, as coach Rip says, don’t drive your butt up at the expense of standing up.  This means, keep the back in a good position from the start of the movement and maintain it through the whole lift.  Don’t let your body fold up on you.


Five Rounds for Time:

5 Power Snatch  (95/65)

5 Ring Dips

400m run

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Video courtesy of crackyflipside.  Watch the power snatch portion.   I want you to see the start of this gentleman’s hip position.  In the power snatch, the left video is improper, the right is better. Since the hips start lower than the knees, the bar must travel outward to clear the knees and the lifter will lose leverage. When he starts with his hips higher, he maintains the leverage.  MEaning, when you do yours today, set the hips slightly lower than deadlift, but don;t let the hips drop below the knee.

Extra Credit:

Weighted Pullups 3×5

Cash Out:

shoulder/bench mobility

Video courtesy of Mobility WOD.

Pic of most of the group that came out for “Murph” at 1000 on Memorial Day.  Thank you to everyone who came out over our Hero WOD Memorial Day Marathon.  I am constantly blown away in the community spirit you guys have!