Wednesday, August 19

Goal today is to hit the lifting before class, skip the strength portion of class and jump in for "Angie"...If you can make that work please do so.  If you cannot, and you have to do extra work after class, only do the Snatches. 

Extra Work

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%*

**After every set of Front Squats perform 3-7 Muscle-Ups, working on a tighter body position.  Try to glue feet and knees together and have a strong head drive.  Improve form on MU, do not just rail through them**

Grid email will go out tomorrow afternoon-ish.