08.27.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

50m each side


▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight

100 feet in total


▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

15 reps


▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

15 reps


▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side


Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps




Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch


WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55

11.22.19 Lifting Day

General warm up

2 sets of:
30 seconds PVC pass thrus
30 seconds deep squat progressions
30 seconds lateral banded walks- right
30 seconds lateral banded walks- left
30 seconds PVC press into OHS
30 seconds ring rows





Lifting Day- Snatch
Snatch warm up with PVC

*The warm-up you will do every day for the rest of your life*
.
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)https://www.instagram.com/p/B42avY2J2uf/


Mobility: https://www.youtube.com/watch?v=GULVw-XGRDE&mc_cid=49db463c7c&mc_eid=844dc273a9
Single arm hang for 40 seconds each side- tuck the pelvis under


Snatch barbell warm up
3 reps of each with empty barbell
snatch grip RDL
snatch high pull
muscle snatch
behind the neck press
snatch balance
hang power snatch
snatch below the knee


Snatch Progressions

Every 90 Seconds, for 3 sets (4:30)
snatch press from receiving position x 5 reps
light load - build if good form

then...

Every 1:00 for 6 sets

snatch pull to hold x 2 reps @ 30-45% 1 RM snatch
https://www.catalystathletics.com/exercise/453/Snatch-Pull-To-Hold/

then...

Every 90 seconds, for 3 sets (4:30)
snatch lift off + snatch @60%,65%,70%

https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
perform the snatch lift off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.

then...
4:00 EMOM

Snatch x 1 rep @70% and build

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9