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Monday 150504

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Saturday was a great day for some outdoor work. Thanks to everyone that showed up!
The snatch and C&J work will be going from ABOVE THE KNEE for the duration of this cycle. Continue to get under the bar fast like we did from the high-hang, but you should be able to go SLIGHTLY heavier now because the lower start position allows the hamstrings to be more involved. Don't go for max loads on these first three week of the cycle though; continue to make speed and technique the focus and I PROMISE you'll keep seeing PRs.

SWU A - 3 rounds not for time (10 min cap)


Hollow rocks, 2 sets of 20 sec on, 10 sec off
Deep couch stretch (DEMO), 30 sec each side
Bear crawl, 100' (keep hips low)

Fitness (wk 1 of 4)

A. Hang snatch above knee, 7x3; light/moderate weight, speed/technique focus, 1:30 clock
+
10 min AMRAP
3 HSPU or 2 wall walks
6 Deadlifts, 225/155, 185/125, 135/95
9 goblet squats, 32/24kg or 24/16kg

Notes:
- post rounds/reps on board

Performance (wk 1 of 4)

A. Hang snatch above knee, 7x3 @70-75% 1RM snatch, 1:30 clock
+
10 min AMRAP
3 Strict HSPU
6 Deadlifts, 225/155lbs
9 Alternating pistols

Notes:
- post rounds/reps on board

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