Explosive Hips Make the World Go Round
Today we’ll be working on connecting the power in your hips to the Barbell. The Hang Power Snatch is a great tool for it – and your coaches will be there to remind you that while the “Power” means catching the bar with your hips above parallel, it emphatically does NOT mean catching the barbell at a full extension standing. (That’s a muscle snatch, a very different exercise.)
The key to success will be both getting every ounce out of the hips on your explosive pull, and then in determinedly shoving those hips backward to land in a sound partial-overhead-squat position. We see a lot of passive butts and hyperextended spines when catching these snatches, so today is a great day to work on breaking old habits and installing good new ones. I have a feeling this will come in handy tomorrow, so learn it well.
The workout is a return to ring dips – which we haven’t seen in a while – and some core-and-mobility challenging front rack lunges, paired with more cardio and explosive hip action in the broad jumps. What better way to start off your week?
STRENGTH:
Hang Power Snatch x3
WOD:
5 Rounds For Time
10 Dips
10 Barbell Front Rack Lunges
50′ Broad Jumps
That revved me up super quick and left me sprawled on the floor. And I only used 35#. Well played on the programming.
WOD: 9:35 (DSW and got smoked).
STR: 95#
WOD: 9:20 @ 30#
Probably should have done Rx, the lunges were not the hard part.
STR: 100#
WOD: 7:28 @35# & band assisted ring dips
Str: 115#
WoD: 9:13 with 7 kipping ring dips per round (which were new to me as of this evening), 40# DBs