Monday August 14th
23.08.14
INTENDED STIMULUS
8:00-12:00.
1:00-2:00 for each movement.
Snatches in sets of 10+.
Significant challenge to maintain midline stability.
RX
3 rounds for time:
30 med ball GHD sit-ups
30 power snatches (75/55 lb)
LEVEL 2
3 rounds for time:
30 med ball GHD sit-ups
30 power snatches (55/45 lb)
LEVEL 1
3 rounds for time:
20 sit-ups
20 hang power snatches (35/25 lb)
SKILL WORK
Post-workout:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
STRETCHING
1:00 lacrosse ball shoulder mash/side
1:00 cobra stretch
WHITE BOARD BRIEF
Target time | 8:00-12:00.
Today’s couplet taxes the midline from both sides with two fast-paced movements.
Each exercise should take less than 2:00. Expect fatigue to set in; the first round will be closer to 1:00-1:30 to compensate for that drop-off in speed.
In the warm-up, you will have a chance to work on the GHD and take the movement as far as you want with control.
We may split, stagger, and/or pair you up to share the GHD. This may mean some rest time, but that’s okay. Just use that energy to push the barbell.
The snatches need to be light and easy to balance the challenge of the GHD. In the warm-up, we want to see 10 easy reps at speed to know the load is right for the workout.
