,

Friday, January 16th, 2015

Hey Folks!

Best of luck to Coach James and Mike Laporte this weekend at Element’s Overdose competition!  Keep those reps pretty, stay calm and crush extreme! 🙂

Onto another awesome day of training.  It’s a partner WOD!  I think I’ve explained it well enough below, but if you’re confused at all, ask your coach!

WARM UP

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

HEALTH

Health – Press & Pull ups
Press 2×5

Pull ups 6×1*

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


LONGEVITY

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk

METCON

Partner WOD! Snatch/Row
Pair up with someone who has a similar snatch 1RM to you and perform the following to accumulate as many Reps & Calories as possible in 8 Minutes of:
AMRAP Snatch (power, squat or split) 135/95*
10 Calories on the rower.

*or scale as appropriate for something you can power snatch without too much trepidation

– One person Snatches while the other Rows 10 Calories. Then Switch (mandatory). Alternate that way. 2 people share 1 rower.
-There’s no hacking this workout – you have to row faster to get through the 10 calories faster, and eventually get more calories that way. Snatches are done as Snatches. There’s no trick to them haha. Score is total number of snatches + total number of calories, so communicate with your partner!
-If you’re on your own, use the time spent rowing as the amount of time you’ll do your snatches.

– If you’re doing “Health”, sub heavy kettlebell swings for Snatches 🙂 Snappy Hips! No arms!

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps