Charlie Horse

Warm-up:

  1. Run 400m 
  2. 20 Tempo Squat Therapy w/pvc
  3. 20 Pancakes w/pvc

Mobility:

Shoulders & Thoracic: 3 Way Stretch, T-Spine Rolling, Trap Smash
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction

Announcements:

There are some great, local/close by competitions coming up! Think about it! 

Lift of the Day:

Tempo 32x1 Overhead Squat

3x3 Perfect controlled reps
 (Choose Weight) 

Skills & Technique: (Click below for links to more info)

Snatch 
Pose Running
Box Jump

Wod:

Charlie Horse

Run 400m
15 Power Snatches 75/55lbs
15 Box Jumps 24/20" 

3 Rounds for time. 
Time Limit: 18 Minutes

Coach's Note:

A new piece in our warm-up today is the pancake with a PVC. This will go a long way for mobility in your shoulders, thoracic spine, lumbar and hamstrings. It will also help overhead extension for the squats and snatches for today. I will provide a demo video of this movement. Our lift for the day is tempo overhead squats. The tempo idea is going to work the same as how you performed your dead lifts the past two weeks. The tempo scheme is just slightly different. The tempo for the day is 32x1. It works like this:

The tempo for today is 32x1. It works like this:

The first number is the descent
The second number is the time in the bottom
The third number is the ascent (in this case x means explode)
The fourth number is the time in the top

So that means you will take 3 seconds to go down on the overhead squat, 2 seconds in the bottom, explode back to the top and hold for 1 sec before doing your next rep.

The weight for the overhead squats is up to you. Challenge yourself but ensure perfect tempo, positioning and control. Work to an appropriate load and perform 3 sets of 3 reps at that load. After is a nice little burner of some light power snatches, running and box jumps. This should be an all out effort. Try to work the bar well and go for as big of sets as you can with the snatches. The name is charlie horse because it will definitely attack your legs more than you think. Try your best to keep moving and moving fast while, obviously, staying in control.

Coach Jon