Rest as need between sets. Increase weight each time to reach your 1 rep max
Warmup: 300 meter row, 10 burpees, 10 goblet squats, samson stretch 15 sec R&L, 4 rounds
Mobility: wrist extension/stretch and front rack stretch w/ heavy barbell in squat stand - 5 minutes total
Skill/Technique: snatch deadlift w/hook grip, focus on finding positions, 30-50 reps, 65M/45W
Cool down: Trainer's Choice
The two coaches on staff will help you with movement progressions if you have difficulty performing a full squat clean. Take your time performing your snatch deadlifts, this is practice not conditioning.
RESULTS:
Weekend Update:
Friday night WOD & "Trivia Gone Bad" Doors open at 5:30pm for warmups and skills/drills. Body Weight Fight Gone Bad Workout starts promptly at 6:00pm, then a rousing round of Trivia Gone Bad at 6:30pm.
What's "Trivia Gone Bad" you ask? Show up and see. Our very own Jon Barker will host this, his own creation. It's an Academic Challenge buzzer smackdown -- you'll be on a team of 5 and playing for drinks and pride (and the losing team does extra work on Saturday morning)
Respond to this post if you're interested.
Saturday: Business as usual, doors open at 8:00am, last warmup starts at 10:00am. Free Basic Intro Class at 11:00am.
Sunday: Open Gym, doors open at 9:00am, light out at 11:00am. Free to all current members, no guests or drop-ins for this session.
1 comment:
im in!
Post a Comment