Monday, July 2
Take a look at the workout demo video below and pay attention the the hand position part. For those of you that want to get better at the snatch (which is most of us) you should probably do these overhead squats in with your snatch grip (wide hands). Later, when we are all really good at snatches and overhead squats we can start to play around with hand positions and go for a true one-rep max. Let's use this workout today to strengthen the shoulder in the snatch grip and transfer these skills to the full snatch. Also note the torso positioning on these squats. Nice, upright torsos and they go straight down. There isn't a big move backwards with the hip, but the hip does go back first. This is how you should move, but you have to stay on the heel. The knees can go forward, but we don't want to start rolling on to the balls of the feet. Sit back on that heel first.
One more thing - slow down. He addresses this in the video, but you have to be slow and under control.
Workout for Monday, July 2 Warmup Run 400 3 Rounds 10 Goblet Squats 10 Pass Throughs 10 Pushup 10 Wrist Circles each arm
Strength Overhead Squats 3-3-3-3-3
WOD 3 Rounds 20 KB Swings (1.5/1) 20 Overhead Lunge (45/25)