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WORKOUT OF THE DAY

083116

Context: Competition
Mobility: Ankle (playlist video here)

Strength: 3-3-3-3-3 Back Squat or Box Squat (5 sets of 3 reps, increasing weight to max if possible)
Super Set: 3-3-3-3-3 single arm ring row (5 sets of 3 for each arm)

Metabolic Conditioning: “Put the Top Down“
For Time

14 hang squat snatches -power snatch to OHS okay- (60% of 1RM, scaled: 35lb American Kb swing + 15 goblet squats)
400m run
7 hang squat snatches (same)
200m run

Scaling Guide: 4 – 8 min. Scale Up: 65% of 1RM Snatch

Coaching Tips: This one should feel like a sprint, so be careful selecting a load for the snatches that will make you slow down too much on the second round.  That said, keep the pace steady on the first round, and be smart about breaking them up early. Hit the 400m run hard and then break up the 7 until you know you can do them safely. Plan on finishing with a ‘big’ set (3 or more reps if possible). Sprint hard on the last round!

Optional ‘Cash Out’: 60s plank, 12 dumbbell thrusters, 3 rounds

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Congratulations to John for hitting a Deadlift PR at 305#!!! John has been coming to the strength class regularly and has been following the programming diligently.  He is a very coachable athlete and makes improvements every class.  He's been putting in the time and effort and it shows in his…

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