« WOD 090629 | Main | WOD 090701 »
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters
Use same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments.
What are the important points in the squat? In the OHS? Post answers to comments.
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Squat
Bar placement: lower in the grove of traps moves the torso more forward.
Chest Up, look forward and Hips below parallel, Dont lift heels off ground and push weight up.
OHS:
Shoulders Locked, Arms fully extended with a wide grip bar. Chest Up, strong lower back and tight abdominals. Torso doesn't lean as much as the squat more of an upward stance.
Those are some of my thoughts hope im right.
Posted by: Mike | June 30, 2009 at 07:23 AM
Load - 135lb
Time - 1516 sec
Score - 135/1516= 0.089
Is that right?
Posted by: Dustin K | June 30, 2009 at 09:41 AM
load -135 lb
time - 1454 seconds
score - 135/1454= .0928
cool workout Ron!
Posted by: walt | June 30, 2009 at 11:07 AM
Load- 135lbs
Time- 1948
Score- 0.0693
Liked the workout.
The Warm-Up was challenging, taught some good coordination and strength development with the Medicine Ball.
Keep the innovation coming Coach Ron.
Posted by: Mike | June 30, 2009 at 11:30 AM
21.26 min/135lb
score=.105
Fun WOD but it was hard.
Yesterday was tough, today was hard.
Posted by: FTS | June 30, 2009 at 03:10 PM
Another important point of view is that I think is that both lifts incorporate lots of upper and lower back use.
Traps and deltoids are tight during the OHS. Rear deltoids and rhomboids are tightened during the bar placement on the Back Squats.
Of course, both quads and hamstrings are incorporated during the whole lift. Lower back and whole abdominal region is also tight during the dip of both lifts.
Both are good exercises but, I like the OHS for conditioning and form execution. The Squat is great for power and strength development.
Posted by: Mike | July 03, 2009 at 10:27 AM
1. technique
2. technique
3. technique
4. know how to dump the weight safely :)
Posted by: Teddy | July 08, 2009 at 04:10 PM