16 Oct

Nancy
3 Rounds for Time
- 15 OH Squats (95 lbs prescribed for males)
- 400 m run

Although Hope felt that the workout was too quick, 10 minutes to 16 minutes for the 11:30 group it did demonstrate some interesting trends. The "snatch" is a technical move and as the coach I felt that it would be better to concentrate on the fundamentals of the OH Squat. A good squat will help transition into the more technical lifts such as the snatch. The OH squat requires tremendous flexibility and athleticism and this was evident from the difficulty that many of the athletes had in retaining rigid form for the lift, particularly in the 2nd and 3rd rounds. I encourage all members of the group to work on the OH Squat with a PVC pipe at home. The core strength required to keep the bar overhead when in the squat must be developed through continuous practice. On a lighter note I think the workout "refreshed" the pools of lactic acid still lingering from the "kettlebell swings". Kudos to Mike for being the only one to execute the workout as prescribed.