hang power snatch - 3 reps 95M/65W
burpee over bar - 6 reps
2nd edition of "Take-out Tuesday" will include several collar and lapel chokes that can be performed from the front or side, and even if someone is on top of you. Last week we covered the rear naked choke(strangle) along with a couple defenses. It's a popular move but has limited application in the real world, especially for women. I started with the rear naked choke so that you could understand what a strangle is and how it feels when someone does it to you.
The movements this week will be much more usable and very difficult to defend against once you've got the hold. My thought is, if my daughter, who is about 5 feet tall and weighs about 100 pounds, can't use something to defend herself, I shouldn't be teaching it to you. Trust me, if she gets these holds on you, you're in serious trouble.
We will practice the movements on the B.O.B. dummy. Please bring in an old jacket or hoodie and you can try them on a real person. We'll do this after your warmup and before your workout.
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