ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Warm-up with three sets of five reps each before working through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Power Snatch 3-3-3-3-3RM (TnG)
Post sets/reps/loads to comments.
“Fhloston Paradise”
Four rounds for time of
Row 15kcal
15 x American KB Swings (32/24kg)
20 x Overhead Walking Lunges (45/25lbs)
Notes: Lunges are with a Bumper Plate portaged overhead with ten reps assigned to each leg per round.
Post scores to comments.
Skill Development
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.
Power Snatch: 3 x 155lbs
“Fhloston Paradise”: 12:52 ex’d
That was some excellent fun had by all during the am sessions…
Power Snatch: 3 x 155lbs
“Fhloston Paradise”: 12:52 ex’d
That was some excellent fun had by all during the am sessions…
Power Snatch 125 x 3
Fhloston Paradise 17:57 MOD
Noon was lucky enough to be stuck in the middle of a coach sandwich. ;)-
PS: 105# – prolly should have gone a bit heavier. But focus was on form.
WOD: 11:14 Row (1-2 pulls/cal)/Heavy Russian KBS and KBS Deads
Power Snatch 3-3-3-3-3RM (TnG): 145#×3.
“Fhloston Paradise”: 13:22 Rx.
Power Snatch triples: 175 x 3, 185 x 1
“Fhloston Paradise”: 14:56 Rx’d
“Power Snatch 3RM”: 105# – bit wobbly
“Fhloston Paradise” : 17:40 (24kg/35#)
130×3
11:32 RX