Workout of the Day: Wednesday, 10.23.13


Fall Ball is THIS Friday, October 25th – bring a food or drink-type thing and come in costume for a WOD prior to the potluck!

The Competitor’s Meeting is this Saturday, October 26th, 8-10am.

This is the LAST day to be measured for the BCCC. The times are as follows: Wednesday 10/23 7-9am (Meg), Wednesday 5-7:30pm (Greg).

Below, a great panel of the Snatch from hookgrip of Egor Klimonov (-94kg, Russia) snatching 170kg (374lbs.) at the 2013 European U23s. Notice that until the bar gets to his knees Egor’s back angle stays the same; this means he pushes his knees back but ALSO keeps his upper back tight. Once past the knees he stays in his heels as long as he can and this allows him to extend (get “finish”) in such a way that the bar stays close(r) to his body. This is what we mean when we say “stay in your heels as long as you can” – these positions are hard to feel, but visualizing them can really help!

Picture 6


MOVEMENT PREP: Lax Ball Shoulders and high hip pieces as needed, 3 minutes. Partner Assisted Distraction, grab a friend’s leg and pull gently (DO NOT TUG ON YOUR FRIEND’S APPENDAGES) for about 20 seconds on each side. Single Leg Deadlift Hold, 1 minute on each side (for perfect positioning!  You may use a counterbalance on the non-working leg side if you need to). (10 minutes).

SNATCH SKILL WORK (10 minutes) and EMOM WORK (roughly 10-12 minutes including clean-up): To keep this skill in the rotation! This work will be light and fast. Land in a squat if you can, but if you can’t do that well, land in a power position that will eventually allow you to squat perfectly (sooooo, not spread eagle!)

SNATCH: 2 reps from the floor – at a DOABLE load that will be chosen by the athlete with the Coaches’ Help (about 60-70% of the athletes best snatch), EMOM for 10 minutes. Be sure to express Positions 3 and 2 on the way to 1.  Use a chalk line (again) to keep any forward momentum in check.


“Nicole” – AMRAP in 20 minutes of: 400m Run, Max Pull-ups.

Previous “Nicole” experiences. And below, our last time doing “Nicole” on 10.2.13:


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