Monday, December 21
If you are coming to the gym in the evening on Monday (or anytime, maybe) be ready for lots of traffic. Donald Trump is coming to the DeltaPlex for a campaign event and they are expecting a HUUUUUGE crowd. Before you do your thrusters today check out the Mobility WOD below on the front rack position. If you have trouble getting into a good front rack or your wrists hurt or your elbows drop when front squatting you may need to work on your setup position. Getting the shoulders externally rotated before you start will give you better stability and should allow you to keep the elbows up better and take the pressure off the wrists. If your hands are inside your elbows and shoulders in the front rack you are probably internally rotated and not stable. This means you're wasting energy trying to hold the bar up in the front squat rather than focusing on the squat itself. When you're doing a bunch of heavy thrusters you don't want to be wasting a lot of energy. Check out the video and think about your setup position.
Workout for Monday, December 21 Strict Press 2X5 @ 65% 2X5 @ 70% 2X5 @ 75% 1 Set Every 2 min
5 Rounds for time: Row 250m 7 Power Cleans (155/105) 7 Thrusters (155/105)
15 min Cap