WOD – Sunday 9/10

Remember, our next session of Olympic lifting class, PortWeights, is starting next Thursday, September 14th. There will be both an 8am and 5:15 session which will have two different tracks. The first will be a very instructional class devoted to improving your clean, jerk and snatch. Each class will include a whiteboard session, a warm-up and then 20 to 30 minutes of drills built to help break down the movements and learn the intricacies of Olympic lifting.

The second track, for those that have completed the first, will be able to come in and warm-up on their own and then complete a program written especially for that class under the watchful eye of a coach. Accessory drills will be videoed and reviewed each class in an attempt to work on weaknesses and clean up technique.

If you are interested, spots are filling up, email Sophie.

Spend 2 min in Z1
Then, 3 rounds
10 ring rows
15 OHS w/PVC mobility
10 push-ups

Couch and pigeon
Standing sink stretch
Cat and cow

OHS – work up to a heavy triple in 5 working sets.

“The goal is to hold the bar with the upper back, not the shoulders and arms. Yes, of course, the shoulders and arms are working too, but the focus of effort should be fixing the shoulder blades forcefully together on top of a rigidly extended upper back.

The arms should be rigid columns extending from this solid foundation, with the elbows forcefully extended and the grip relatively loose – only as tight as necessary to control the bar and maintain the proper hand and wrist positions. A good indicator that you have not established a solid upper back foundation is the need to grip the bar extremely tightly. Reach up into the bar with the palms and stretch the arms away from the shoulder blades.”

“Cloaking Pattern”
2 rounds AFAP
30 thrusters (75/55#)(65/45#)
30 box jumps (24/20”)
30/21 cals AB
30 T2B
There will be a 20:00 time cap for this workout. It’s going to hurt.

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