Wednesday: Technique over Strength

Wednesday: Technique over Strength

Wednesday: Technique over Strength

The first few weeks of the Olympic Weightlifting program have been awesome! We’ve already seen a lot of PRs and brand new Oly shoes too (shout out to the Johnsons!).

 

All of us have been learning a lot; for example not cutting the extension too short locking out and dropping underneath the bar and keeping the chest up during the dip portion of the shoulder to overhead (i.e. Split Jerk).

 

But one of the biggest aspects of Olympic Weightlifting that I’ve learned so far can be summed up in one word: technique.

 

As much as we want to go big and lift that heavy weight (lift like a badass anyone?) going back down to the 60% of our 1RM  can actually benefit us greatly. At this percentage we’re working on our technique for the movement because it is light enough to not tax the body too much but not too heavy where our technique begins to break down.

 

I never would’ve thought that doing Snatch extensions at my 60%-70% would do anything for me (because it’s so light and I’m practically like Batman…sorry Coach Josh) but it has helped me not only keep the bar closer to my body but also shrug my shoulders up to my ears and come up on those toes. I’m so grateful that we began the class with these percentages and continue to do so.

 

With that in mind remember that going big isn’t always important…technique first consistency second intensity third.

 

What’s your favorite movement to practice your technique on?

I know mine is the Squat Snatch…anyone else? Post in the comments!

 

-Matty

Wednesday’s Training: 

Skill: Pull-ups & L-sits

  • Pull-ups: 4-6 reps @ 30A0 rest 1 min
  • L-sits: 20 sec cumulative

 

WOD: 3x Through Max Reps

  • AMRAP wall balls in 1 min
  • rest 20 sec
  • AMRAP Singles in 1 min
  • rest 20 sec
  • AMRAP Back Extensions in 1 min
  • rest 20 sec
  • AMRAP Lemon Squeezers in 1 minute
  • rest 1 min

Ax3-4

A1. Pull-ups

  • 5-7 reps @ 30×0 or 30A0 rest 45 sec

A2. L-Sit Hold

  • 20 second Cumulative rest 30 sec

A3. Ring/Static Dips

  • 4-6 reps @ 30×0 or 30A0 rest 45 sec

 

B. 3x Through Max Reps

  • AMRAP wall balls in 1 min
  • rest 20 sec
  • AMRAP DU’s in 1 min
  • rest 20 sec
  • AMRAP Back Extensions in 1 min
  • rest 20 sec
  • AMRAP V-Ups in 1 minute
  • rest 1 min

Ax3-4

A1. Muscle Up Transitions

  • 5 reps

A2. L-Sit Hold

  • 20 second Cumulative

A3. Hand Stand Hold

  • 20 second (wall or freestanding w/partner)

 

B. 3x Through Max Reps

  • AMRAP wall balls in 1 min
  • rest 20 sec
  • AMRAP DU’s in 1 min
  • rest 20 sec
  • AMRAP GHD Back Extensions in 1 min
  • rest 20 sec
  • AMRAP V-Ups in 1 minute
  • rest 1 min

MAP 3

:90 on/:90 off

3 repeats

2 sets

Rest 5 min

 

1.

3x BB Front Squats (from rack)

5x T2B/K2C

 

 

2.

Airdyne (cal)

 

 

3.

6x Russian KBS

3x Burpees