Tuesday, August 25

Today will be the same as most Tuesday's - If possible your day should map out like this:
1) Oly Form Work
2) OHS
3) Class MetCon (Low priority)
4) Function work (High Priority)

As Sunday's are to cardiovascular beatdowns, Tuesday should be to barbell function, form and volume beat downs.  I really do not care/mind if you guys do not get a Metcon in on these days and you shouldn't feel the need to. Don't forget about the Tuesday kids class/Personal training sessions between 4-5pm if you are aiming around that time. My apologies for not providing any Monday material for those who needed it. 

1) Olympic Form Work:
a) 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) -- *Weights should be 5lbs higher on every set than last week* (Link to comments if you forget )

b) E2MOM14:
2 Position Clean + Jerk - Hi-Hang + Above Knee - *Weights should be 5lbs higher on every set than last week*

***Work to improve upon mistakes made last week***

c) EMOM10: ***Mark switch between E2MOM and EMOM here***
3 OHS (regular, no pause, still Snatch grip though) - Begin @ 70% of Snatch and build as possible. 


This week will begin our "Function" work - 2 days a week we will be working to attack foundational weaknesses, improve general movement patterns and increase joint health/strength. These exercises are absolute priority of the day.  This is where you can start to put together more quality reps to start erasing bad habits you've created.  

2) Function:

3 Rounds of:
a) Z-Press - 5 Reps @ ~50% Strict Press Max -- Emphasis on keeping the core perfect. Demo
rest 90s
b) Supinated Barbell Rows @ 8 Reps -- Shoulders down, no shrugging. Demo
rest 90s
c) Towel Farmers w/ KBs @ 60s - Keep shoulders set, and elbows locked - No shrugging or pulling with the elbow. Demo