I’m thankful for my family, my health, and the fact that Muscle Driver USA is having a sale on their 185 kg weightlifting package.
After today’s training, no one should feel guilty about diggin’ into some ole’ turkey and savory stuffing! By the way, did you know that Benjamin Franklin proposed that the national bird should have been the turkey? No…well, see you later!
We started off the day working on block snatches from the high hang. As you all know, I am a big fan of Jon North and his hit and catch technique. However, after some analysis and reflection I feel that there are some areas in the technique that need to be improved. North argues that everything that is “up” is actually “back.” True, the shoulders do need to come back into the beautiful “arched angel” position, with the hips driving through the bar as the bar is being brought back into the hips, but I feel that this misses out on a key aspect of the power of our hips. What I have been noticing is that many of the athletes at The Movement Program violently (yes!) thrust their hips into the bar, but are a bit premature on the finishing their second pull. From now on the cue you need to remember at the end of your second pull is “Back and UP”. After some initial trials, this has seemed to end many athletes’ premature finish on their second pull and therefore allows them to get a better finish with the hips. Why the fuss about the second pull? Because, ladies and gentleman, when that weight starts climbing up into the “Dear-God-this-weight-is-f*cking-heavy” territory, we need all of the power we can get. BACK AND UP!
Once we completed our barbell mechanics, we hit a conditioning workout that left a few people on their behinds. Time of the day goes to Nick in 9:46! Athlete of the Day goes to junior member Xuan for refusing to surrender to pain and self doubt. We all go to a dark place every once and a while during workouts and…damn it…it can be scary. Congratulations, young lady for pushing through the barrier of fear and apprehension!
Eat lots of food tomorrow! Happy Thanksgiving. My best to you and your families!
Block Snatches from the High Hang
2 sets of 2 reps @ heavy weight.
2 sets of 2 reps @ heavier weight
2 sets of 2 reps @ heaviest weight (weight cannot exceed 75% of 1RM Snatch)
*One minute rest between sets. Focus more on form and technique.
4 Rounds for Time
50 Double Unders
15 Overhead Squats (95/75)
6 Handstand Pushups
*Sub 100 Singles for Double Unders/ A-Frame pushups for HSPU
Gene splicing gone horribly wrong…Take 1!
Gene splicing gone horribly wrong….Take 2!