Monday, August 11
“No amount of regret can change the past. No amount of anxiety can change the future. Any amount of gratitude will change the present.”
—Various
Warm-up (NTE 10’)
2 Sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 glute bridge and good mornings
1 x Snatch warm-up with empty bar (45/35) (see video below)
Strength/Skill
4 RFQ, Superset:
Russian Twists x24
Sots Press x8
Ring Push-Ups x10 (scale: go to knees or db floor press)
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Athlete Instructions
Athlete Instructions
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12 = 1 rep, 70% RM + 7.5kg
Min. 13 = 1 rep, 70% RM + 7.5kg
Min. 14 = 1 rep, 70% RM + 7.5kg
Min. 15 = 1 rep, 70% RM + 7.5kg
Min. 16 = 1 rep, heavy single
Min. 17 = 1 rep, heavy single
Min. 18 = 1 rep, heavy single
Min. 19 = 1 rep, heavy single
Min. 20 = 1 rep, heavy single
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.