This is proper position – Fri 12.09.16

 In W.O.D.

Strength:  Hang Power Snatch 2-2-2-2-2

Conditioning:  Complete 4 rounds:
1 Min. Box Jumps (24/20″)
1 Min. Walking Lunges (45#/35# bar on back)
1 Min. Kettlebell Swing (53/35#)
1 Min. Ring Push Ups
1 Min. Rest

*Box Jumps, scale by using height that you can land with hips above parallel in a “power” position.
*Walking Lunges count each step as a rep. Scale with DB/KB as needed or prisoner style
*KB Swings are American, straight overhead
*Ring Push Ups, scale by doing push up variation as needed

*Optional Strength:  Wendler Week 1 Day 3:
This is the start of the 2nd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Power Clean
65% x 3
75% x 3
85% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

Great video series.  When the push-up is taken to the rings, where the support or finish position externally rotates the shoulders. Getting organized with a tight belly and squeezed butt is essential to hold The Position and allows the athlete to initiate the movement through the shoulders as opposed to the elbows. Initiate through the elbows, and you’re making a mistake that can lead to injury. Proper push-up mechanics translate into proper bench-pressing and overhead-lifting mechanics.

“Now we start to understand that it’s about cultivating this neutral position and being able to externally rotate,” Starrett says.


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