May 18, 2020

It’s a brave new week, the birds are singing, wolves have been reintroduced to Glasgow Green and their mournful howl as they hunt joggers fills the air. So if you’re doing your buy out run around that area please be aware, they like to hunt slow running things.
It’s a little bit stinky today, your quads should definitely feel it when you get to that mile run. The alternating DB snatch, we want full lockout overhead and don’t forget to use that bum of yours to get that sucker up, if you’re just using your traps to yank it up then you are going to be sore tomorrow, 1 head of the DB to touch the floor between reps and if you’re changing hands mid air then please bring the DB past your face first to minimize the risk of killing yourself if it slips. If you don’t have a DB but you have a KB then you can perform KB snatch, this is a little trickier due to the shifting weight around the handle, don’t wear a watch doing this or it will get smashed, you don’t have to change hands with the KB, 10 in 1 hand and then 10 the other. No DB or KB then you’ will fill a backpack with some weight and you’ll be doing STOH, this can be strict press, push press or push jerk, just be a little bit careful as the backpack is very much an odd object and will therefore be trickier to handle overhead.
Medball cleans should be fast, unbroken and beautiful, we’re looking for full hip extension before you quickly drop to a full squat and catch the ball, if your biceps are hurting then you’re benind your arm early and not letting go of the ball. No med ball, no problem. You can use a lighter backpack, or you can fill a plastic bag with some mass then wrap it up in more plastic bags. Finally a use for the big bag of plastic bags you’re be hoarding. The movement will be exactly the same.
Finally into that 1 mile run. If you’re done your cleans properly your quads should be full of blood, so ease into the run as you get them to work properly again, once they loosen off try to pick up the pace