Yulee Volleyball Strength Training
Snatch WOD - Tuesday
Warm up:10 Air Squat Jump to Pull-up
20 Back Extensions
10 Bar Dips
(3 Rounds)
WOD:
20 Low Bar Back Squats
(4 Rounds)
- Bar on spine of scapula
- Eyes forward
- Weight on mid foot / heel
- Go as heavy as possible for 20 reps!
- 5-7 min rest between rounds
- L1 - m=225, w=155
- L2 - m = 155, w = 95
- L3 - m = 75-95, w = 55-75
5 comments:
Used 65 lbs for all 4 sets of reps. Each time I stopped to rest I got dizzy. Extreme shaky leg by end. richard
Top weight was 185. This was really tough today but I enjoyed working with the dudes on good form and effort. Am I alone on this or when Xanadu by ONJ came on, I got my second wind and could've done another round, right???....anyone???....hello...
Wish I had been there Taylor :)lol
(55 lbs or 65 lbs)I can tell a big difference from 3 months ago v's now, still tough but I feel much better and I think I have improved. Still need to get lower, but one step or squat should I say at a time.
Thanks Doug for working so hard with all of us during this WOD!!! It makes a big difference knowing your doing it right.
Great focus on form today. Good back curves and good depth. Most everyone had really good depth in their squat. If you need to go lower...you probably know who you are! :-) I won't call anyone out.
Personally, only got in 2.5 rounds today - 185, 225. There just isn't enough time in the day!!!!
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