Thursday, October 3, 2013

Kari, cranking out toes to bars!

Workout of the Day

15min AMRAP of:
3 Snatch (“Ground to Overhead”)
(Weights options: M=45, 75, 95, 115, 135, 155, 185, 205. W=35, 55, 65, 85, 95, 110, 115)
3×1 each T2B+C2B+BMU
*Score: Total GTOH reps x weight = total tonnage.
**Must keep same weight for entire workout. If you miss a snatch in a round you cannot retake it.

MOD: 1×9 each T2B/KTE+C2B+Box Dips
*Can break up exercises. Try to do sets unbroken.

Notes–Great workout today guys! I really liked seeing what people decided to pick for their ground to overhead weight… whether to go light and get more rounds, or to go heavy and hope that you can hit all of the reps to get more tonnage. Either way, it’s good practice for us to choose a weight and stick with it. Sometimes we get nervous and go too light. If this happens… don’t sweat it. This is an opportunity to practice perfect form. Just because the weight is light doesn’t mean that we should get sloppy with our reps. So, perfect form, and depending on the workout… you can potentially get more reps in, which is usually a good thing. If we go too heavy… that’s harder. It’s definitely more frustrating. You may get stuck, and depending on the day and the coach, you may not be able to go down in weight (like today). This is a lesson in making smart choices! If the weight feels heavy for one or two reps in the warm-up, odds are it’s probably too heavy for a workout with multiple reps. On the other hand, maybe you need to practice being patient and staying focused on one rep at a time. There is always something to learn!

Link Love
ReadOvercoming Self Imposed-Limitations, by Rob MacDonald. Train your mind.
WatchElite Powerlifter With Down Syndrome. I LOVE stuff like this.
EatEasy Egg Recipe, from Sweet Cheeks.

Competitive Program
In 20min:
Snatch 3/35% 2/50% 1/65% 1/75% 5×1/80%
Snatch 2/70%
Snatch 2/60%

In 20min:
Clean & Jerk 3/35% 2/50% 1/65% 1/75% 5×1/80%
C & J 2/70%
C & J 2/60%

1441 Stretch Pack