Monday February 29, 2016

Happy Leap Year!

Warm Up

Go over the Bergner Warm Up

Foundational Movement

Overhead Squat

Set-up: 

  • The stance is with the heels at shoulder width 
  • Full extension at hips and knees 
  • Bar held overhead, in the frontal plane, with a wide grip 
  • Active shoulders (armpits forward and shoulders push up into the bar) 
  • Elbows locked 
  • Weight on heels 
  • Keep the chest up and brace the abdominals to maintain a neutral spine 

Execution: 

  • Maintain constant upward pressure and active shoulders to support the load 
  • Bar remains in the frontal plane or slightly behind 
  • Hips travel back and down 
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”) 
  • Knees stay in line with the feet 
  • Head position is neutral 

Finish: 

  • Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement 

Strength*

Overhead Squat – 5 sets, 5 reps

If you have done snatches & overhead squats with us at least twice, do the following complex instead:

2 Power Snatches + 3 Overhead Squats = 1 rep

E2MOM for 10 minutes (5 sets total)

WOD

(Yes, this is edited from the original post as OHS & C2B after 16.1 is bad programming, especially for everybody that repeated.) 

Row 2k

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