Tuesday, July 12
“Nobody wanted me. Scouts told me to go to school, to forget baseball. Coaches said, ‘You’re never going to make it.’ I appreciated their honesty because I think when someone tells you something you may not like, you have to use that as fuel for motivation.” – Mike Piazza
New Noon class starts today!
Rebuild option available all day.
XT Strength: 5:30pm
Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Batwing Extensions x 5-6 reps @ 3232
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
WOD
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Rebuild
3 RFQ
16-20 SA KB OHS @3111
20 Lateral Bound (These are “speed skaters,” with a 1-2 sec. pause before jumping to other side. Cover as much ground as you can without sacrificing control. Use your arms and bend your knees to be more explosive!)
16-20 Kneeling KB Slasher to Halo
XT Strength
Snatch - A:
Eccentric Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Eccentric snatches allow us to spend time under tension for parts of the lift that usually happen with maximal speed. This will allow us to work on bracing, bar path and confidence when we are moving fast.
Snatch - B:
Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM Snatch (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full snatches after today's eccentric snatches so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Snatch - C:
Snatch Pull 5x3
Use the same weight for each set. Rest as needed between sets.
95% 1RM Snatch
Focus again on your feet with these pulls today, you should feel balanced as you drive off the floor and aim to be vertical at the top of your extension with the bar staying tight to your body. Visualize completing a full snatch with every single rep.