It’s been a while since I’ve posted any WODs, and I am so very sorry about that. I could tell you a million reasons why but there’s really only one: I got super lazy! That being said here’s todays daily sweat equity:

Skill/Strength Programming

Military Press: 3 Reps on the Minute for 5 Minutes at 85% of your max
Hang Power Snatch: 5×3 at 90% of 1 Rep Max

Well, I don’t have too much to say about the strength work today. Thanks to a combo of being insanely quad dominant, resulting is ever-over stretched hamstrings and glutes, and an incorrectly performed snatch pull exercise I have been the lucky recipient of a tweaked out lower back. This has made it difficult for me to do, oh…anything. I was able to get through the military presses, although not at the weight that was prescribed as I straight up couldn’t brace my core enough. The snatches were another story. After a few failed attempts at 65# (which is drastically under what should’ve been used), I had to swallow my pride and use a bare barbell. I didn’t like it. I’m one of those annoying people who always tries to do everything Rx. It’s not a great quality, as going Rx all the time isn’t necessarily the most beneficial.

Pulling the bar off the ground proved too painful, but I set the rack position at my hip height so I was able to pick up the barbell already in the proper position for the hang.

After all of this imagine my joy when I saw the WOD…

10 Min AMRAP – High Hang Power Snatch/ Overhead Squat / Snatch Balance (115/75)

Again, I had to allow myself to use the bare barbell.  It turned out to be a great ‘groove-greaser’. The positioning of the OH squat and the bottom of the snatch balance* allowed for a stretch all through my glutes, hams, and lower back. The hinge movement of the high hang provided some much needed loosening of my hip flexors and spine. I was dreading it when I first saw it. I thought I was going to have to quit. I even turned to my coach before the clock started and told him “I’m not going to be able to do this. I can’t even snatch 65# right now.” To which I was told, “No. That’s fine that you can’t do the weight. Go lightweight, use the bar with good form and get your shit moving. Grease the groove.”

That just goes to show the importance of good coaches who know when enough is enough and when not to let you give up.