“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter
Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch Doubles EOMOTM
Warm-up to a heavy working capacity 2 rep Snatch weight, then…
Every 2:00 for 12 minutes total, complete the following:
2 x Snatch
Notes: Increase load if possible across sets.
Post score to comments.
Impact/Focus: Front Squat Doubles (Pause)
Warm-up with 3 sets of 3 reps, increasing in weight.
Front Squat 2-2-2-2-2 (w/:03 Pause)
Notes: Each Front Squat repetition has a :03 hold at the bottom of the range of motion.
Post scores to comments.
WOD
5-10:00 Skills Conditioning
Snatch: 85# straight across – focused on form v weight. closer to body, more explosive hip dive, and quicker drop.
FS: 185# – think that I could have gone a smidge heavier. used a medball for booty depth.
WOD: All KBS unbroken. Dips-kipping-1st round unbroken (well, that’s a 1st). Remaining rounds were sets of 3s and single combos.
Feelin’ good! 🙂
Snatch: 85# straight across – focused on form v weight. closer to body, more explosive hip dive, and quicker drop.
FS: 185# – think that I could have gone a smidge heavier. used a medball for booty depth.
WOD: All KBS unbroken. Dips-kipping-1st round unbroken (well, that’s a 1st). Remaining rounds were sets of 3s and single combos.
Feelin’ good! 🙂
“Snatch Doubles” : 105# x 2
“Squat Doubles with Pause”: 155# – Pause made a heck of a difference!!
Met Con – Check. 20kg
Snatch Doubles: 105# x 2
Front Squat Doubles (Pause): 165# x 1 (Tried this twice and only got one both times)