All three parts of Friday’s WOD could be considered as “For Quality” lifting by most of us in the gym — and that’s essentially the point for the bulk of athletes who do come in to do this workout.
These exercises, and derivatives of them, have been used for years by many of our competitive Olympic-style weightlifters at Arena Ready, and have contributed to their technique improvements in the actual “competition lifts” (i.e. the Snatch and Clean & Jerk). And since technique improvements lay the foundation for bigger, heavier lifts down the road we love programming days like this for our general group classes as well — because who doesn’t like learning to move better in order to eventually move more (i.e. more weight!).
So, if these movements are awkward for you, or if you don’t yet have a comfort level with any (or all) of them don’t despair. Treat the movements as “For Quality” exercises, work on improving the pieces at lighter loads, and get the volume of reps in with consistent positions. Loading up the bar heavy to do crappy reps is counterproductive and will encourage EXACTLY what these exercises are intended to FIX.
No, you may not “get heavy a sweat going” or feel like you need to lay on the floor in agony afterward (although advanced athletes may very well be lifting enough to sweat up a storm), but we’ll take care of that on Saturday… don’t you worry.
WOD For 09-21-18:
On a Running Clock…
A) 0:00 - 10:00
Behind The Neck Strict Press:
B) 10:00 - 23:00
Snatch Balance + 2 Overhead Squats:
5 Sets of (1+2)
C) 23:00 - 36:00
2 Front Squats + 1 Split Jerk:
5 Sets of (1+2)