Friday, September 10th
Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
Classes are limited to 18 athletes a class. You must register to attend.
September is going to be a different month. Long metcons without strength, one day of the week and then 2 days of strength only - specifically OLY related and general strength building. Emphasis on speed in our lifts and just getting stronger in general. No skill of the month.
Halting Snatch Deadlift
4 sets of 3
Halting Snatch DL
***Moderate, 55% or so. Feel the positions, go slow, nice and tension-filled
~6mins or so
EMOM - 2 Pause Snatch
EMOM x 8 Rounds
Pause just below the knee, just above the knee, then begin under phase and crush the lift
***Start @ 50% here
***EMPHASIS ON CLEARING THE KNEE. WE NEVER GO AROUND THE KNEE
Jerk Rhythm Dips
Jerk Rhythm Dips + Split Jerk @ 4 + 1
***Find your dip, dip dip and then drive.
***Dodge, duck dip dive and dodge
***Stay moderate, give me snappy
5 sets of 2 @ 105-110% of 1RM Clean
***DON'T KB SWING YOUR PULLS!
DO MORE. BE MORE. GIVE MORE. LIVE MORE.