SATURDAY WORKOUT

Nice work so far on 14.4!!

NON-GAMES:

SKILL:
Snatch practice... Work up to the weight you will use for the workout to follow...
* Work proper hip contact and catching with arms FULLY straight, not bent
(15-20 minutes)

WORKOUT:
"Isabel"
30 Snatches For Time
(95#/135#) OR Around 65-70% of your best Snatch 1RM
* 6 minute cutoff *

POST-WOD:
Stability Complex
(Hollow Hold, Side Bridge - Left Side, Side Bridge - Right Side, Then REST 1 MINUTE)
* 30 second holds for each movement for THREE TOTAL ROUNDS

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GAME ATHLETES:

MOBILITY: 5-10 minutes
LaCrosse Ball - Back of shoulder, traps & front of shoulder
Floss -Quads & Shoulders

SKILL: 10-15 minutes
We want to work T2B, MUs & some Row technique without overdoing it for your redo on Sunday so....

T2B -use a PVC pipe & work the motion so we floss your hamstrings and work the motor pattern WITHOUT taxing your grip..
MUs - use a significant level of band tension & really hammer basic mechanics of the muscle up... You may not get there in the WOD, but still a great time to practice!
ROW - mess with dampers, foot settings and figure out what calorie/hour rate you need to hold to try to get 1 calorie per pull...

COOL DOWN/FUN:
Grab a group of 2 or 3 and play 10 frames of "Rowling"
- Goal is to get the Rower to stop exactly on 100m using as few or as many strokes as you want...
Every meter over or under 100m is 1 point with the goal of trying to accumulate AS FEW points as possible over the course of 10 "frames"

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