Hang clean 3 – 3 – 3 – 3 – 3 reps
Split jerk 5×1 rep @ 100% of hang clean load
Snatch grip deadlift 3×5 reps @ 80% snatch 1RM
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"Ginger" and "Juaquine M…" after Ginger's "requested" WOD.
–From Dave Tate: owner of EliteFTS
You Ever Wonder?
You ever wonder what you should look like at the bottom of a back squat?
Well you should, but in case you haven’t I have and this is what I came up with.
At the bottom of the squat…
- Your knees should be pushed out.
- Your back should be arched.
- Your chest should be up.
- Your head should be back into the bar.
- Your upper back should be pulled together.
- Your elbows should be under or slightly behind the bar.
- You should be pushing out on the sides of your shoes.
- Your torso (belly and chest) should be full of air.
- You should be pushing out against your belt.
- You should have a tight grip on the bar.
- Your knees should be in line with your ankles (or slightly in front)
