Wednesday, June 14, 2017

WOD Wednesday #23

Thruster 1-1-1-1-1-1-1 reps

Either clean the weight you will use or take it from a rack--there is no standard. Got a rack? Probably get a bigger max if you use it. The weight starts in the RACK POSITION, bar across the upper chest and anterior delts, elbows thrust upward. Do a front squat, crease of the hips going below the knee. You can't go too low  but if you don't get that crease below the knee it's not low enough.

As you come up out of the front squat DRIVE the weight overhead. This is an example of a hip drive, opening the angle of the hip as you push the barbell into the overhead position. Full elbow lock-out with the weight OVERHEAD, not in front of the head, some part of the ear visible in front of your elbow. 1.

Do I only do 7 sets of 1? Yup. This is a max effort WOD. This is how we get strong. Warm up completely before you start your heavy reps. You are seeking a true one rep max. Rest 3-5 minutes between sets, long enough to recharge but not long enough to get cool. You should be mentally fried after this.

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