Friday 10/30/15 - Time to Step Up

October 30, 2015

 

MAIN WOD
W:1 4 Sets:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Notes
Start with empty bar. Add a little bit of weight each set.


M:1 Clean + Front Squat + Clean
1@80%, 1@85%, 1@90%, Build to a Heavy 1 of the Complex


M:2 30-20-10 for time:
Barbell Step-Up 95#/65#
Pullup
Butterfly Sit-Up
Pushup

POP (Points of Performance) for Step-Up:
-Three points of contact with foot: big toe, little toe, heel
-Keep torso upright throughout ROM, do not use forward lean to cause momentum
-Minimal involvement of rear leg to aid in ascent
-Keep movement safely controlled on descent
-Aim to use a height which brings the athletes hip below parallel if possible
-Prescribe load which allows the above points of performance to be maintained
 

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