High Hang, Over Head

Posted on Dec 06, 2007 - 11:46pm by MarkFu in Training Log

Some WODS always look easy on paper, each time you see them. Doing
them changes that dillusion at least until the next time. One such
workout is called "Michael" and it reads like this:

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

It is simple, but not easy and it is a great metabolic conditioner. Tonight, my time was a pedestrian 26:50. The 800 meter runs were longer than that, but it would not have impacted my final time all that much.

Prior to "Michael", I enjoyed three rounds of the Burgener Warm-up and followed that with 5 rounds, 3 reps each of high hang snatches and overhead squats at loads of 45/55/65/70/75/80 lbs.

By
adding the Oly progressions at the start of the WOD, I’m getting plenty
of work and the skill work needed to learn these lifts before moving on,

High Rep Oly Progressions ...
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