Wednesday, October 3rd, 2012

Posted by on Wednesday, October 3, 2012 · Leave a Comment  

Workout of the Day

3 rounds of:
3min of AMAP L-Hold Pulls
Rest 1min
2min of Handstand Walks
Rest 1min
1min of Kettlebell Swings (35lb)
Rest 2min

30min total

Session Notes
There is a change in our community and you can see it already. If we were to program a workout with handstand walks in it 2 months ago we would have 2-3 people attempting it in a class. Today I saw in every class more than majority of the group taking on handstand walks. This shows a huge change not only in our groups ability but also their mindset. We couldn’t be more than happy to see this change and this is only the start. Good things to come.

Competitor Program
Snatch Technique in 5min
1x10ea on a 2-2-2 tempo
ground to knee
knee to explosion
explosion to full ext.
full ext. to muscle snatch
full ext. to shrug snatch
1×6
eaexplosion to high pull
explosion to power snatch
explosion to 2/3 snatch
explosion to full snatch
1x6ea
knee to high pull
knee to power snatch
knee to 2/3 snatch
knee to full snatch

Bent Over Row 10×5/80% in 15min
Supine Pull Ups 3xAMAP in 5min
1 Arm DB Row 5x10ea w/0-30sec rest
Dips3xAMAP in 5min
Barbell(BB) Skull Crushers 4×12 w/ 0-30sec rest
Band Kick Backs 4×12 w/ 0-30sec rest
Stretch 5-15min

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