STRENGTH:

WEEK 2

3-3-3+ POWER CLEAN

4 ROUNDS FOR TIME:

4 Power Snatch

4 Overhead Squat

4 Walking Lunges w/ Barbell

21 Sit-ups

CASH OUT:

3-6 sets of :10-:20 Hollow Holds, rest :10-:20 between sets

OVERHEAD SQUAT POSITIONS

Do you see the different alignments of the barbell?  The first picture is the desired position.  The line should cross over the shoulder blades, mid-thigh, and mid-foot.  This demonstrates complete control of the barbell with it located in the center of mass.  The second picture is less desirable.  This shows strong shoulder flexibility, but this movement is on a path to failure.  The third picture is extrememly undesirable.  The athlete should dump the barbell immediately if in this position.  The shoulders are in a unsafe position, as you can see they are forward and we are not able to see his ears.  In this undesired position impingement of the shoulder is possible.

What will help get you to that position if you struggle with the OVERHEAD SQUAT already?  This drill below.  Allow your shoulders to open and stretch as far as they will go.  In time, you will be able to take the PVC back farther and farther in the squat position.  Remember, it is VITAL to keep your lumbar curve when overhead squatting.  Tighten your hip flexors upon descent and lock your pelvis into place!

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”