Thursday, June 26
“If you feel safe in the area you’re working in, you’re not working in the right area. Always go a little further into the water than you feel you’re capable of being in. Go a little bit out of your depth. And when you don’t feel that your feet are quite touching the bottom, you’re just about in the right place to do something exciting.”
—David Bowie
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
1 Snatch Warm Up with empty bar (45/35)
Strength/Skill
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
For quality:
12 Tempo Push-ups
Athlete Instructions
5-12 reps
Eccentric (descent): 5 seconds
Pause (bottom): 5 seconds
Concentric (ascend): 5 seconds
Pause (top): 5 seconds
Movement Demos
WOD
Every 1 min for 15 mins, alternating between:
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
Cool Down
Pigeon
Foam Roll mid/low back