Monday - Train for Success

Group warm up

Warm up

3 Rounds:

5 Right arm single arm overhead lunges

5 Right arm single arm press

5 Right arm single arm Russian Swing (face high)

5 Left arm single arm overhead lunges

5 Left arm single arm press

5 Left arm single arm Russian KB Swing

*Light weight, think warm up not strength training.

*Recommended weight 25/15

Strength

Just a reminder on a few of the finer points of Olympic lifting:

1. A snatch and a Clean have, and always will be, full Squat. Unless the programming says "Power" in front of the movement, then it is a full squat. Trust me, it will make you better in the long run even if the weight is light.

2. About Snatch Pulls and Snatch High Pulls.  Those 2 movements are in fact very different.

-A pull is full triple extension plus a shrugging of the shoulders. We are removing the arms from the equation so that the athlete can focus on opening up the hips and driving from the core.

-A "high" pull is the same thing, but then also including a bending of the arms to gain strength in the pulling muscles (biceps, traps, etc)

3. If you are working in groups (which I love), please try to watch each other on some of your sets. Especially on the lower rep EMOMS and accessory work, take turns going so that you can watch your buddy and give some pointers on how to be more bad ass.

Thats it for now. Time for some Snatch work

Every 2 minutes, for 6 minutes (3 sets):

3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Metcon:

Part 1

2 Rounds for time of:

15 Unbroken push jerks 135/95, 105/75, 96/65 (3 burpees if the bar is dropped)

20 box jump overs 24/20

*400 Meter run after each round

3 minute rest between part 1 and 2

Part 2

2 Rounds for time:

20 Unbroken wall ball 20/14-10Ft, 20/14-9ft, 14/10-9ft)

- 3 burpees if rest is taken during Wall Balls

20/16 Cal Row 

*400 Meter run after each round