2011-11-08

TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)

SKILL PRACTICE: Take 5-10 Minutes & Prep Your Body For The Movement To Come!
Power Snatch Progressions: PVC, 25# OR 45#
1. Power & Squat Snatch Balance  2 Sets Of 5 Reps
2. Snatch High Pull From Power Position (2-3" Hip & Knee Bend w/ Chest Up) - 5 Reps
3. Muscle Snatch From Power Position (Jump & Press The Bar Through) - 5 Reps
4. Power Snatch From Power Position (Add The Catch On To Finish The Movement) - 5 Reps
5. Power Snatch From Mid-Thigh - 5 Reps
6. Power Snatch From Floor - 5 Reps

WORKOUT: 
35 Lateral Barbell Jumps (Skip To 30 Secs Into The Video)
1 Snatch (Power OR Squat Catch, But Must Start From The Floor)
* 7 Rounds *

There Are TWO GOALS On This Workout... Max Total Weight Lifted (Add The Weight Totals Of All Seven Sets Of Snatch) & Total Time For The Workout... However, You Only Get One Attempt At A Snatch Per Round & A Miss Means You Can Not Add That Weight Onto Your Total Poundage For The Workout... You May Start Conservatively & Increase Weight Every Round OR Start At A Moderate To Heavy Weight & Stay At That Weight Across All Rounds...

POST WORKOUT SHOULDER MOBILITY & STRENGTHENING 
** Don't Skip This One! Take 5 Minutes After Everyone Finishes To Run Through These Two Things...
1. Lacrosse Ball Sleeper Stretch - 1 Minute Per Side
2. Wall Slides 2 Sets Of 10 Reps (All The Way Up & Elbows To Side)
- Keep Your Forearms & Palms Pushed Into The Wall & Go Slow...

POST YOUR TOTAL TIME FOR THE WORKOUT IN SECONDS MINUS THE TOTAL AMOUNT OF POUNDS YOU LIFTED... LOWEST SCORE WINS!

1 comment:

VanBeek Fitness said...

Open Gym Results:
Name - Time (Seconds - Weight Lifted)

Lucy- 5:30 (330-430# (86X5) = -100
Jill- 9:13 (553-420# (70X7) = 133
Megan- 7:55 (475-455# (65X7)= 20
Roger- DNF (600-495# (99X5) = 105
Angela- 6:20 (380-579 (94-104)= -199
Eldon- 6:35 (395-966 (138X7) = -571
Kayla- 9:50 (590-420 (60X7) = 170
Carolyn- DNF (600-140 (30-50)= 460
Elena- 7:08 (428-285 (45-55) = 143
Emily- 8:20 (500-458 (65-68) = 42
Jeremy- 5:38 (338-793(109-119)= -455
Meg M- 8:00 (480-390 (65X6) = 90
Kevin - 5:35 (335-847 (121X7)= -512
Erin - DNF (600-300 (50X6) = 300