The Persistence of Memory

28 min EMOM:

Min 1: 12/9 Calorie Echo Bike
Min 2: 30 Sec Hang Clean and Jerks 75/55 lbs
Min 3: 12/9 Calorie Ski
Min 4: 30 Sec Power Snatch 75/55 lbs

WODprep Strategy Top Tips:

Warm-up (5-7 minutes): The length of our EMOM today means we don’t need to spend a whole lot of time warming up. Get some reps of each barbell movement, making sure you’re moving with a tight bar path and no wasted energy. Spend some time dialing in paces to ensure sustainability on machines, then get to work! 

Stimulus: Barbell cycling capacity 

Strategy: The EMOM today is attacking two different aspects of our fitness. Our ability to cycle a light bar, and push on machines. This will also get pretty grippy, so focus on using your legs and lower body to move through the 30 seconds of max reps. Remember this shouldn’t be an absolute set of max reps if it means you can’t keep the machines up.  

• Barbell movements- Our hang clean and jerk and our snatch are designed to be very light and repeatable today. We’re testing our barbell cycling capacity and endurance with lightweight. For the hang clean and jerks, make sure you return to the hip position with long arms as opposed to bent arms. Both of these movements will be light enough to inadvertently overuse your biceps and arms to execute the movement. Focus on using your hips and lower body to drive these reps.
  
  

• Echo Bike– Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
  
  
• Ski Erg– The key to the Ski Erg is short but full strokes. Imagine yourself skiing. Arms up high, locked arms as you drive down leading with your chest, and then finish with your arms, aiming to bring your hands to your pockets. We want a higher stroke rate than on the rower

Want to improve your engine to break into Quarterfinals? Ben’s got you covered!

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