Weekend, January 25th & 26th, 2014

Hey Folks!

Here’s the weekend programming!

Saturday:

Health

Rest

Performance

Rest

Longevity

Back Squats 3×8 @50%

Good mornings 3×8 @ 75/53

21-18-15-12-9-6-3 For time:
Slam Balls
Sit ups
Burpees

Sunday:

Health

Rest

Performance

1.   Metcon
“Opening Day”
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35
2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) – looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Front Squat
A.  3RM
B.  10RM

 

Longevity

Front Squat 5×2 90%

3minAMRAP
5 Thrusters
5 Pullups

1min rest

3minAMRAP
Burpees

 

See you in the gym!