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01.13.02 Thursday


01.13.02 Thursday

Coaches Rant:

The Crutch

Lose the crutch, today! We all have a crutch, the suck your thumb warm baby blanket often self-induced handicap. A band hear and there, a sugar refuel week because you deserve it, the single skip instead of a double, a modified this, a scaled that, here one week and gone the next. For some these things are legitimately necessary. So, if you are relatively new do not read so far into this and try to do 135# power snatch or overhead squat, when all you can lift is 95#. That’s just asking for an injury. If you are embarrassed, get over it. We’ve been there… so stop limiting your potential. Push a little harder, get the worst time on the board, add a little more weight to the bar and then bask in the joy of failing over and over. Go home, shake it off, watch technique videos, read books, regroup and do it all over again.

Hang stall snatch knee – heavy 3, 95% x 3, 90% x 3 (3sec stall)
Halting snatch deadlift (hip) – heavy 3, 95% x 3, 90% x 3

Block snatch (knee) – heavy 3, 95% x 3, 90% x 3
Snatch pull on riser – heavy 4, 95% x 4, 90% x 4
Halting snatch deadlift (hip) – heavy 3, 95% x 3, 90% x 3
25 burpees
10 TTB
1 Rope climb
10 Front squats 135/98
1 rope climb
20 TTB
2 rope
20 front squats
2 rope
25 burpees

*bar starts from the ground

4 Responses

  1. Lacretta

    3 hour workout in basement home gym today – no WOD:

    Lift technique practice – Clean; Snatch
    Shoulder presses
    Handstand Push-up practice
    Kipping pull-up practice