Time To Practice…
There Are Very Few Of Us Who Can Get & Keep Those Elbows Nice & High Using A Full Hand Grip On The BarBell During A Front Squat… So We Need To Use A Finger Tip Grip…
Totally Fine & Manageable If You’re Just Squatting…
But What Happens When You Have To Press/Jerk That BarBell OverHead After Standing Up From A Front Squat Or Coming Out Of A Clean?!?!
You Have To Transition From A Finger Tip Grip To A Full Hand Grip… But How?!?!
Well… Today We’re Going To Practice With “Light-Ish” Weight…
We’re Going To Practice Standing Up From A Front Squat EXPLOSIVELY (Be Careful With Your Pretty Little Chin…) Enough That The BarBell Loses Contact With Your Shoulders For Just A Split Second… Which Is Just Enough Time To Re-Adjust Your Fingers/Hands/Grip… But Make Sure You “Stay Tight”… Keep That Core Tight So The BarBell Doesn’t Crash Down On You During That Split Second Adjustment!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Using 65% of your 1 Rep Max Strict Press
Every Min On the Min x 4 Mins: 1 Front Squat + 5 Strict Presses
Followed By…
Using 65% of your 1 Rep Max Push Press
Every Min On the Min x 4 Mins: 1 Front Squat + 5 Push Presses
MetCon…
***Front Squats…Using 65% of your 1 Rep Max…***
***12 Min TIME CAP!!! ***
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For a Total of 4 Rounds:
5 Front Squats
50 “Hands Where I Can See ‘Em”Walking Lunges… TIME!!!
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3…2…1…GO!!!
Mando
2.11.2019 WOD & Scores…
RainCrossStrengthandConditioning 