ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Power Snatch 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.
Power Snatch 1-1-1-1-1RM
Post loads to comments.
“Tabata Tamata”
Tabata x Hang Power Snatch (75/55lbs)
Rest 1 minute
Tabata x Mountain Climbers
Rest 1 minute
Tabata x Air Squat
Rest 1 minute
Tabata x Ab-mat Sit-ups
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task. Get some… freaks!
Score best/worst reps for each movement.
Post scores to comments.
180# PR.
9/7 • 28/16 • 19/16 • 12/9 Rx.
Power Snatch — 35# Getting the arm moving a little better
“Tabata, Tamata” : 7-6 (35#)/13-8/16-16/12-10
Power Snatch: 82×1 PR!
Tabata Tamata: 8/2-20/10-17/15-14/10 Rx
Power Snatch: 130# (matched my PR but a much better lift than last time)
“Tabata Tamata”: 11-7 / 17-9 / 16-13 / 11-8