Sep / 11
Today’s WOD involves a few skill based movements and proficiency in those skills will make a big difference in how many rounds you complete in those 9 minutes. Again Faster’s tutorial on kipping toes to bar is very comprehensive and breaks down the key to linking these movements:
1. Closing the shoulder angle hard: The video begins with an explanation of what closing the shoulder means. Many athletes concentrate only on bringing the legs up to the bar without closing the shoulder angle. This makes it impossible to link consecutive reps.
2. Pausing: Once you close the shoulder angle and your toes meet the bar, pause while your body is weightless just long enough before you start to feel your momentum carry you forward. Then open your hips as you swing forward. Without this pause, you end up dropping your legs back too early and swinging like a pendulum.
3. Use your hip flexors: Focus on using your hip flexors to bring your toes to the bar rather than your abs. This will cause your body to ‘fold’ at the right angle.
4. Glide more, work less: As you come out of the toes to bar and open your shoulders and hips, your muscles will stretch out and naturally want to contract. Think about using your body’s natural stretch reflex and relax into a gliding rhythm.
Much like all of the movements we encounter, proficiency in a kipping toes to bar will take practice! Watch the video and visualize yourself kipping the toes to bar!
Come on out tomorrow to support Brian as he competes in the Next Level Invitational Series! The series will be held at the Orange County Marketplace next to the fairgrounds. Click here to buy tickets for $10 ($12 at the door).
Back Squat 3×5 or Wendler
NLI WOD #2
As Many Rounds As Possible in 9:11
9 Thrusters (85/55#)
11 Toes to Bar
20 Double Unders
Bar is taken from the ground on thrusters
Full cleans to start workout are ok.
All Bars are 45# bars.
HIPS: Below parallel and to full extension
KNEES: Extended at top of movement
ELBOWS: Extended at top of movement
HEAD: through the arms, can see ear from side
Toes to bar
ELBOWS: at full extension at the bottom of the movement
FEET: must travel from behind vertical plane of bar at the bottom to contact with the bar at top
Kipping is ok. Strict is too.
Get the reps done! Advanced athletes have to do them unbroken.