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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday, June 23, 2014

Fitness:
A. Snatch testing or skill work
B. 21-15-9 reps:
Wall Ball (20/12)
Burpee
C. 2 sets:
Spiderman plank 15 reps per side
Banded shoulder distraction 1 min per side
Couch stretch 1 min

Health:
A. Snatch test or skill work
B. 4-5 sets:
Thruster DB or BB 5 reps
Inchworm with pushup 5 reps
Row 1 min at recovery pace
AD
C. 2 sets:
Spiderman plank 15 reps per side
Banded shoulder distraction 1 min per side
Couch stretch 1 min

Performance:
A. Snatch; build to a heavy single for the day, then DS 2×2
B. 21-15-9 reps:
Wall Ball (20/14)
HSPU
Box Jump (24/20)
C. 3 sets:
GHD Situp 15 reps
Banded shoulder distraction 1 min per side
Couch stretch 1 min

Coach’s Tips

For Part A, if you have been at CFW for over 6 months or if you have attended Barbell Club at least 12 times, you may test your 1RM snatch.  If you have been at CFW less than 6 months or if you have not been regularly attending Barbell Club, you will work on Snatch as a skill, as per coach’s instructions.  The coach my decide to simply have you working from the hang or blocks or working on pulls or simply perfecting your overhead squat.  More experienced athletes feel free to take this time to build to a 1RM snatch of your choice. After your heavy single for the day, do 2 downsets of 2 reps and if you have time 2 more down sets of 3. You are exempt from downsets if you get a PR. Part B should be a quick but very intense metcon, try to set up so that you are working at a quick pace the entire time. Finish with core and mobility work.

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