Tuesday, August 18

New cycle begins today. Start finding training partners, talking with folks to ensure a time to have someone to lift with - even if your weights are different having someone there to keep you on it will make a big difference this cycle.  We will also need to be smart about using the space - Biggest potential issues are:
Kids Class - Tuesday/Thursday 4-5pm in Barbell Club area
Barbell Club - Monday/Wednesday @ 6:30-7:30p, Saturday's 9am 
If possible try to plan around these and do not put your gear and/or congregate in that side area if/when those things are going on (this has become a bigger issue as of late).  

Use time wisely today...extra work will take some time, you may think about starting there instead of class (especially 5:30a) -- Remember if you plan on coming in before the 4:30pm class that the Kids are going on in the extra area until 5pm.  

0) With light KBs on the side, hold a PVC overhead attached by bands. Keep the leash short and work on settling into a pause OHS and finding stability - ( Semi-video - Though this guy has very bad ribs) Work for 3-5sets, holds should be taxing but not killer and no longer than 20-30s in the bottom. 

1) E2MOM10:
2 Pause OHS (3-5s in bottom) @ 70% of Snatch (Snatch Grip, no moving in for stability)

2) E2MOM14:
2 Position Snatch - 2" off Floor (start from floor, pick up to 2", pause 2-3s and complete Snatch) + Below Knee (pause for 2-3s at position) -- 70% Start weight, build to no heavier than 85%

3) E2MOM14:
2 Position Clean + Jerk - Hi-Hang + Above Knee - Begin @ 70% and build to no heavier than 85%

4) Optional Conditioning if you miss-time the class workout:
3 RFT:
400m Row
21 Burpees
15 Power Snatch @ 75/55 


Grid Athletes Wednesday Programming below --- ***if you would like to do more this must be done before 2pm***:

1) EMOM15:
Full Snatch - First 5 minutes you must hold the catch in the squat for at least a 3 count before standing up. Begin around 50-60% and build each minute. No more than 90% until the final 2 minutes, no more than 2 misses. 

2) E2MOM14 - Front Squat:
Set 1 - 4 @ 70%
Set 2 - 3 @ 75%
Set 3 - 3 @ 80%
Set 4 - 2 @ 85%
Set 5 - 1 @ 90%
Set 6 - 1 @ 90% + 
Set 7 - 1 @ 90% +
*For sets 6 & 7 base this off form and mechanics - if you are able to keep a good core position and not fold, move up...if not stay lighter and try to maintain a better core position at 90%*

3) 2 x Tabata AirDyne - 8 minutes, max calories. Guys Watts above 750, ladies watts above 400. 
rest 5 minutes
2 x Tabata AirDyne - Watts move to 650/350.