Wednesday, September 3
“Seek to perform regular service for others and for the world.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Burgener warm up with empty bar (45/35) (see video below)
Strength/Skill
1x [ 1 Hang Power Snatch + 2 Overhead Squats ], pick load
Every 2 mins for 30 mins.
Goals
Super Fitness Robot time / rounds:
75% 1RM Squat Snatch or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM Squat Snatch or higher
Movement Demos
WOD
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 Reps total (alternate legs each step).
Movement Demos
Accessory, if time:
Sots Press 8-8-8-8
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side