Monday, July 8, 2013


Hang Squat Snatch

1 rep every :45 for 6 minutes @50-60% of 1RM

(:00/:45/1:30/2:15/ 3:00/ 3:45/ 4:30/ 5:15)



1000m Row


5 Rounds

5 Snatch (115/75)

15 Wall Balls (20/14 to 10′)

Here’s some great advice from Dan Bailey and Rich Froning about mastering the explosive lifts.  It’s always a good reminder that we need to be working on PERFECT REPS of movement- if the weight is too heavy, back it off and drill perfect movement patterns (for some people this may be with an unloaded barbell or PVC pipe-that’s ok!).  Countless perfect reps over time lead to eventually lifting heavier loads.  Enjoy the process, and don’t feel like you need to hit a PR every time you touch a barbell.  Your work and effort today lead to improved performance over time.

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