Monday, July 8, 2013
Strength
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)
WOD
“Mayhem”
1000m Row
Then:
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.