Wednesday, july 26

Gym will be closed July 30-Aug. 6th for floor repairs.

Weightlifting Test:

1 Snatch, pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting at 75%+ building to a 1RM.

Notes:

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. For newer athletes today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to a Dumbbell Snatch and just increase the reps per set for more of a muscular endurance style workout.

“Helen “
3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 53/35

12 Pull-ups

Athlete Instructions

Time cap: 15 mins

Notes

This is a great Benchmark with the Games this week and one that is a quick hitter that tends to fry the forearms and get the heart rate pumping. If you want your best time you will need to push the run harder than you want to and try to hang onto big sets on that Kettlebell Swing.

Primary Objective: Fastest overall time (Goal: 7-10 mins)

Secondary Objective: Keep the sets on the Kettlebell and Pull-ups to less than 2 breaks

Stimulus: Glycolytic / Anaerobic Threshold /Grip

RPE: 9/10