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Saturday, May 18 2013

Tire flipping

Health, Fitness & Performance:
A. 7 sets, every 4 minutes for 28 minutes:
Power Snatch x 2
Hang Snatch x 2
Overhead Squat x 2
Barbell Roll out x 8-10 reps

Coach’s Tips

In this workout you are meant to focus on technique.  The first three movements are meant to be done unbroken as one set whereas the barbell rollouts can be done after a short rest.  You may adjust the weight as you go but if your technique starts to falter the coach is instructed to have you reduce the weight.  Depending on how long you have been with CFW, the coach may also change the sequence or the movements based on what you need to work on.  Advanced athletes should do 2 power snatches followed by 2 hang squat snatches followed by 2 overhead squats.  Some newer members may simply work on snatch pulls and and overhead squats.  After your snatch complex, you will do 8 to 10 reps of barbell or abwheel roll out then rest and get ready for the next set.  Finish the class with 5 to 10 minutes of stretching, coach’s choice.



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