Motivation
I am thankful for good friends. The ones who step up and take care of us when we need it most. We all go through trials in our life. Most of them tweak our character and our destiny just a few degrees. Others will completely alter the course of our life. Some of these are our own doing, some of them we have no control over. They can cause doubt and fear. They can cause anger and anxiety. How do we recover? Do we just get up, dust ourselves off, and move on? Yes. That is the answer. It is not easy but that is what we need to do. The what “ifs” no longer matter. We need to set a new course and give it our all. We need to seek the company of those who bring light and positivity to our lives. Do not drink from the bitter cup of despair. Forgive those who may have wronged you. “Resentment is like drinking poison and hoping the other person dies.” Look for ways to help one another. It can be as simple as bag of chips.
Strength
Today is more of a technique day for the snatch then strength. The snatch is the most proficient way to get the bar to the Overhead position for Overhead Squats. That is why the strength is more of a practice for the workout. It will also be a great warmup to see what type of weight you will be able to handle in the workout. BE VERY TECHNICAL. Listen to the coaches.
Workout Strategy
Today has a lot of different strategy because of the two movements. Overhead Squat and Pull Ups. I love the Overhead Squat because of the coordination and balance required to do the movement. It also requires good mobility in your shoulders and hips. The Overheard Squat will magnify any of your deficiencies. If you are not proficient at the Overhead Squat then you need to use light weight and work on technique. Pull Ups. Why so many Pull Ups? They are a great show of your strength. We should all want to do pull ups in a workout. If you have pull ups then chose one of the levels that will allow you to incorporate them into the workout. Be smart about how you do them. If the most you can do in a row is 3 then do 1 or 2 at a time. Stay fresh. For my upper level athletes you will need to also be smart on your pull ups. The Overhead Squats and Pull Ups will effect one another. As your shoulders fatigue this will put even more stress on your core. Once your core begins to fail then Overhead Squats will be very difficult. Small sets may be your best option. This is one that you could experiment with.
| Workout of the Day | |
|---|---|
| Strength of the Day | Snatch: 3 every minute for 10 minutes |
| Level 1:
21-15-9 Overhead Squats Ring Rows |
Level 2:
21-15-9 Overhead Squats, 44/22# 9-6-3 Pull ups |
| Level 3:
21-15-9 Overhead Squats, 75/45# 12-9-6 Pull ups |
Level 4:
21-15-9 Overhead Squats 95/65# Pull ups |
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