We all love to pick big things up and put them down, so why not do it in a meet?  Sign up now for the Feb 27th Powerlifting Meet at the Luke AFB Fitness Center.  Contact the Fitness Center for more info and registration.  Let’s make a big showing there folks!  I know at least one coach that will be in the meet!

Olympic Lifting:

Power Snatch
Part 1. 3×1 Heavy but no misses
Part 2. Every 30 sec for 5 minutes:
3 Power Snatches @ 85% of heviest from Part 1

Skill:

Bar Muscle Up progression

Videos courtesy of Gymnastics WOD.  In this series Coach Carl Paoli breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

In part 2, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

In part 3, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

WOD:

Open Flashback

12.2
AMRAP 10 min
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
30 Snatches (210/120)

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