This week…
Actually what I meant to say is last week was full of gymnastic skills. This week will be different. We will end up throwing a lot of those skills into workouts this week and focusing on classic strength work during our technique portions of class. Strength work and technique work go hand in hand with each other. Often we push beyond our technical ability and just “beast out, hulk up, or go for it” with maximum effort which leads to injury and movement patterns that don’t lead to longevity or support what we want from our training. Make sure consistent mechanics precede intensity and max loads. Your coaches will be great resources each and every workout to make sure you are moving correctly.
WHEN YOU BELIEVE IT… “IT” HAS A MUCH BIGGER CHANCE TO HAPPEN… LISTEN BLIND BELIEF WITH NO ACTION AINT IT… BUT SAYING “NAH” OR BEING CYNICAL ENDS “IT”… CHOOSE OPTIMISM THIS MONDAY…
~GARY VEE
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WARM UP: 10 Min with a PVC or Empty Barbell
4 rounds(all with snatch grip)
5 deadlifts
5 hang snatch pulls
5 muscle snatch
5 overhead squats
Stretch/Mobilize between rounds as needed
Technique/Strength: Snatch Balance + Snatch
15 Minutes to Build to a Heavy.
Bar can come from a rack to start or can be power cleaned and back racked to start the snatch balance.
Workout: 18 min AMRAP
36 Alternating DB Power Cleans
24 Goblet Squats
T1: Adjust weights and movements as needed
T2: As written with50/35 lb dumbbell
T3: buy in to the AMRAP with 24/16 Ring Muscle Ups
EXTRA:
A) 21-18-15-12-9-6-3
GHD Sit up
3 Front Squats at 205/135
B) 21-18-15-12-9-6-3
Banded Air Squats
7 KB RDLs w/3s Lower on each Rep