Monday Jul 25th, 2022

July 25, 2022 / By j0ssy
3 Sets for quality, not time:
-3 Snatch Lift-off (to bottom of knee)
-3 Halting Snatch DL (:01 pause at knee and at down pos.)
-3 Snatch Pull
-3 Muscle Snatch
-3 Power Snatch
-3 Snatch Balance
Increase weight as able. But feel free to stay at weights that allow the most quality
 
Workout 2 = Hang Power Snatch
3-3-3-2-2-2-1-1-1
 
-Build to a heavy single today (keep technique clean, goal is heavy as technique will allow, not failure)
-Focus on getting bar as high as possible, then aggressive turnover/punch “down”
-Remember a failed power snatch is a full squat, so keep feet in squat stance for receive position
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Sunday Jul 24th, 2022

July 24, 2022 / By j0ssy
40:00 EMOM (8 SETS)
A. 45s row
 
B. 45s DB step-ups (light)
 
C. 30s hollow body banded pull down https://www.youtube.com/watch?v=jAEiy-K3JXg
Scale to hollow hold including tuck variations
 
D. 30s GHD hip extensions
 
E. 15s L-sit
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Friday Jul 22nd, 2022

July 22, 2022 / By j0ssy
For time: If you don’t want to run- you can row instead.
 
-21 deadlifts ( no more than 225/155)
-Run 400 meters
-18 deadlifts
-Run 400 meters
-15 deadlifts
-Run 400 meters
-12 deadlifts
-Run 400 meters
 
 
 
Beginner Option (no more than 135/95)
-15 deadlifts
-Run 400 meters
-12 deadlifts
-Run 400 meters
-9 deadlifts
-Run 400 meters
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Thursday Jul 21st, 2022

July 21, 2022 / By j0ssy
20 min EMOM (10 rounds per side in 20 minutes)
-5 ATG split squats per side https://www.youtube.com/watch?v=eJcvTOk5TOw
 
Everyone start unweighted.
Use assistance, elevation or slant board if needed
Work up to no more than 25% of bodyweight per hand for males or 20% for females, on flat ground with hamstrings completely covering the calves. If you don’t have full mobility, stay at a scale (slant board etc) and weight that allows you to balance all aspects of foot, achilles, knee and hip mobility.
 
 
Workout 2 =
-100 weighted tibialis raises https://www.youtube.com/watch?v=oRgIQwbsfm4
 
Experiment with loads but don’t spend more than 5 min on either exercise
Use kettlebells (with shoes), ankle weights or See the following band wrapping technique to add weight to your feet for the tibialis raises
https://www.youtube.com/watch?v=rnSOM0HjggA
If you can’t add weight to your feet then do tibialis raises standing or on slant board (does facing down) according to ability
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Tuesday Jul 19th, 2022

July 19, 2022 / By j0ssy
24:00 EMOM
A. 10 Toes to Bar
B. 10 DB Bench Press
C. Max Row for Cals in the minute
Start with good form but get as heavy as you can go unbroken by the final sets of bench press
Members who can do 5 or more strict full range TTB can scale up to 5 strict TTB or 3 Stall bar TTB if they have the capacity.
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