Tuesday, June 10, 2014



"This is our first week of a 12 week strength program.  We will have 4 different strength movements per week: a squat movement (for legs), a clean movement (for overall body strength), an overhead movement with a narrow (clean) grip (for shoulders and triceps), and an overhead movement with a wider (snatch) grip (for shoulders, traps, and core).  The percentages suggested for each workout can be adjusted downward, but we suggest that you do not go heavier.  We will steadily increase the weights throughout the 12 week period, so if your weights feel light now, be patient.  If they feel heavy this first week, there is no shame in basing your percentages on a lighter 1RM back squat.  Our goal is a long term gain in strength without injury." -Coach George
 
Strength
Hang Snatch 4 x 5 reps (40% of 1RM back squat)

Endurance
EMOM 12 min:
Odd: 4 burpees
Even: 8 PVC snatch balance
 
Metcon
Randy
75 snatches for time 75/55

Optional: Test 1000m or 500m row
 

8 comments:

  1. Good Morning. Burrrrrrrrrrrrr the temps are cool this morning for the 5:00 am class. Enjoy! :-)

    Make it a great day!

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  2. Another beautiful day!
    9 1/2 hrs of sleep.

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    Replies
    1. Wow........good for you! :-)

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  3. Great am classes! Loved Charmaine's warmup!
    Hang snatch 80lb (my true 40%, glad not feeling heavy yet!)
    Wod rx 6:40

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  4. Strength - 95, 115# hang snatches
    Randy - 11:02 Rx

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  5. Hang snatch 155
    Randy 3:41

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    Replies
    1. Awesome snatches Brandon.

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    2. Wow! Someday I want to snatch 155lb for 1 rep! Might be a while!

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