SKILLS for Thursday 10/13/2022 is the SNATCH
CompEx for Thurs 10/13
farmers/rack/reverse sled drag
6 sets to establish a 1RM back squat
EMOM x 15
– 10 tempo landmine press 20×1, R
– 10 tempo landmin press 20×1, L
– 10 tempo landmine press 20×1, R
– 10 tempo landmin press 20×1, L
– :30-:40 L-sit
EMOM x 15
– :15 cardio sprint
– :30 odd object squat, heavy
– :45 strict pullups
– rest
single leg finisher
MOBILITY for Thurs 10/13
Do you have this kind of consistency?
Should the bottom-of-the-dip position match the actual receiving position of the push or power jerk?
IN-GYM WORKOUT for Monday 5/10/2021
Warmup
Row until coach says otherwise. Movement patterns in your lanes!
MetCon
20 rounds for time:
2 push press
3 front squats
4 HSPU
5 chest-to-bar
Rx = 30/45/60kg, Rx+=40/55/70kg. Post times to whiteboard!
READ: I Review Fitness Trackers For a Living. Here’s Why I Still Won’ Give Up My Workout Journal – Wirecutter
WATCH:
Are you stronger and with better technique than a year ago?
STRENGTH & CONDITIONING for Wednesday 4/28/2021
Warmup
– 15 air squats
– 12 calories sprint
– 9 hand-release pushups (or HSPU)
– 6 pullups
– 3 knees-to-bar
AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) then let’s do Tabata situps
Strength
Every 90 seconds, starting with an empty bar
– HANG SNATCH for as long as possible until you reach or max or total 3 misses then
– HANG CLEAN for as long as possible until you reach a max or total 3 misses
Focus on reaching the FINISH position of each lift to ensure maximum elevation of the barbell, then dive under as quickly as you can.
Post both lifts to whiteboard!
WATCH:
