Ultrarunner Rob Krar Knows How to Deal with the Heat
, Outside Online

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Strength:
Part A: Muscle snatch, work to a heavy

Part B: Every minute on the minute for 10 minutes do: Snatch push press, (drop the barbell), then power clean to re-rack, work to heavy

(Read “TRAINING NOTES” in comments.)

WOD:
For time, reps 3-6-9-12-15-18 of:

Burpee box jumps
Toes to bar

Post loads and time to comments.

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LEANFIT:

For time, reps 3-6-9-12-15-18 of:

Burpee box jumps
Russian twists
Calorie row

Post time to comments.

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DE:

For time, reps 3-6-9-12-15-18-21 of:

Burpee box jumps
Russian twists
Calorie row

Post time to comments.

Media:
Tuesday WOD, June 28, 2016

3 thoughts on “Tuesday WOD, June 28, 2016

  • June 27, 2016 at 5:16 pm
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    TRAINING NOTES on strength portion:

    A. Muscle snatch: this is a turnover (upper body) strengthening exercise! The goal is to develop a strong turnover, rather than a “turnover and press”. Watch the video link above twice — first time, focus on his arms once the bar gets chest high and watch how he turns over the barbell in one motion (keeping the bar close, not letting it swing away from his body). Watch it a second time and focus on the knees. They are bent to start, but once they straighten as the athlete stands, the knees do not bend again (aka “rebend”). It’s not a jump and land (with bent knees), nor is it a jump and land with locked knees. You want to focus on turning over the barbell in one motion (while keeping the bar close); rebending the knees causes you to use your legs, and therefore, it’s no longer an upper body exercise. NO REBENDING OF THE KNEES or else your neighbor gets to whack you with a PVC pipe.

    B. Snatch push press – when you initially rack the weight on your back, your elbows will likely be pointed back. Rotate your elbows down so that they point to the ground, grip the barbell, and push-press. When you rotate your elbows down, the bar will mimic the correct bar path you want overhead.

  • June 28, 2016 at 7:20 am
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    Strength: 85# Muscle Snatch – 155# snatch press

    WOD: 9:08 Rx

  • June 28, 2016 at 4:46 pm
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    Muscle Snatch: 105# this was hard to keep my heels on the ground

    Snatch PP: 205-225

    WOD: 11:30

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