Sunday, July 13
“There will come a time when you believe everything is finished. That will be the beginning.”
—Louis L’Amour
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
8 box step-ups and step-downs
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps.
You choose box jump height & style.
Movement Demos
Power Clean & Jerk 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
WOD
10 rounds for time of:
4 Deadlifts, 135/95 lbs
3 Hang Power Snatches 135/95 lbs
2 Overhead Squats, 135/95 lbs
Athlete Instructions
Stimulus and Strategy
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!
Scaling
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.
In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.