Workout of the day
Strength/Skill: 6x2 Snatch
9 Min AMRAP
10 1 Arm KB Swings (70/55)
15 Overhead Walking Lunge W/KB
*Compare to 04/06/15
Happy Tuesday CFJI Crew!
We've changed up our rep scheme for snatch this week but we would like you all to go off your normal snatch numbers. We've noticed athletes taking extended rest between the 2-3 reps of each lift during our normal 5x3 and then struggle to complete the third repetition with speed. We want to keep these lifts quick and explosive. Athletes should take a moment (5-10 sec) between each lift and reset positioning, go through any kind of routine prior to the lift and then move some weight. Between sets athletes can take 1-2 minutes depending on the speed of their warm up. To maximize time for your working sets (6x2) make sure to have put your lifting gear on during mobility or before the warm up, gather your lifting partners quickly after mobility is over, and move with purpose through your warmup sets. Let's see this in action tomorrow!
We often set up from the top down during our olympic lifts which can lead to complications later in the lift. Here is an awesome video with mobility guru Kelly Starrett discussing the bottom up approach and some of the benefits. Play around with this during your warm up tomorrow and see which you prefer.
Repeat WOD tomorrow! Check your journals to see your previous score!
I remember this WOD suprising a few athletes. Check your KB weights and make sure to keep the intensity level high through this WOD tomorrow. Your efficiency in your overhead hold will make tomorrow either really easy or really hard. Hit up your shoulder mobility tonight to free up and gunked up soft tissue and let's work hard tomorrow! See you all soon!WOD archive