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January 19, 2018

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Please note

We will be canceling our 6:30 class tonightin order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game. All community members are invited to attend as well! The game is tonight 1/19, 6:30 pm at Harper Junior High in Davis. Admission is free![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go

WOD

3 Rounds for time

9 Hang Power snatch 95/65 lb
15 Push press 95/65 lb
21 Front squats 95/65 lb

Workout notes

Today’s workout is all about the barbell! We have some complex movements benchmarked at a fairly light weight.   The most complex movement for most will be the hang power snatch but the difficulty of the push press is high as well.  We’d like you to choose a very light weight for this workout and practice cycling the barbell quickly.  Break up each set in any way that you like but a large amount  of snatches and/or push press should not be difficult when you are fresh.[/vc_column_text][/vc_column][/vc_row]

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