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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, May 30 2013

Fitness:
A. Front squat; 5 sets of 5; in between sets, work or thoracic mobility
B. For time:
30 pistols (15 per side)
60 KB Snatch (35/25)
30 pistols (15 per side)

Health:
A. Front squat; 5 sets of 5; in between sets, work or thoracic mobility
B. 4-5 sets not for time:
5 KB Snatch per side ; rest 10 breaths
5 pistols or lunges per side with KB; rest 10 breaths

Performance:
A. Front squat; 5 sets of 5; in between sets, work or thoracic mobility
B. For time:
30 pistols
60 KB Snatch (55/35)
30 pistols

Coach’s Tips

For this workout, please build to a heavy set of 5 on the front squat, then stay at that weight for your remaining 4 sets.  Choose a weight that is challenging but allows you to keep solid form.  Between sets work on thoracic mobility, this could be simply rolling out your back, doing the prisoner stretch or any other stretch as recommended by your coach.  For Part B, you can alternate sides as needed.  If you cannot do pistols, sub deck squats or single leg deck squats, or use a box to reach down toward.  If you are new to kettlebell snatches you can sub single arm swings, but go heavier in this case.

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