Strength 1
Overhead squats
5 x 4
Strength 2
2 Muscle snatch + 1 Power snatch
3-3-2-2-1
Cashout/Accessory work
Dumbbell pinch grip holds
6 rounds – 20 seconds work,10 seconds rest
1-25/15
**Starting the week off with our double strength day. It has been quite awhile (June) since we’ve done overhead squats from the rack, so here’s a chance for some people to get reaquianted with the movement without the pressure of a clock in a workout. That will come later in the week *hint, hint*. Really work on getting in a solid upright position with good depth. All five rounds are at the same weight, so build up to something that’s doable but won’t smoke your shoulders, and you can still bring it down safely. The latter is key with any weight – barbell, KB, or DB – that you put overhead.
The second portion might introduce a new movement to some people – the muscle snatch. We normally do this as part of our Burgener warm up, but it’s often done from the high-hang or ‘pockets’ position. Today you’ll take the bar from the ground to overhead in one motion by standing up, you’ll repeat that motion, and then you will do it a third time, but jump when the bar gets to that high-hang position. Simple, right?? Check out the videos that give a great demo and keep an eye on the back angle.
The cashout is not listed as optional as we’ll be doing DB pinch grip holds/walks in upcoming workouts, so now is a good time to practice them.
Daily Read
Shoulder Musculature – Shoulder Impingement
CrossFit