Friday, 4/15/11. Workout of the Day.

14 Apr

CFCC WoD

SMR for the Day:  Lax Ball to hip flexors.
Strength:  Snatch grip deadlift, peak set of 5.
*Pull from elevation if you are having trouble with mobility, and you are flexing at the lumbar spine.
Assistance:  Weighted glute bridges, 3 sets of 8-10 reps.
Metcon: “Death by Kettlebell Swings”.  2/1.5 pood, russian style.
*Start with 10 reps in the first minute, adding 1 rep each minute until you can no longer complete the swings with good technique.
*Competitors should go very easy on the metcon.
Conditioning Bias:  None.
Strength Bias:  A) Perform Snatch grip deadlift strength work B)Then work up to a peak set of 5 on conventional deadlifts (no more than 3 more sets, starting at peak snatch grip DL). C) Perform 3 sets of 8-12 reps on the weighted glute bridge
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One Response to “Friday, 4/15/11. Workout of the Day.”

  1. arrus April 15, 2011 at 10:06 am #

    Grog,
    I’m really enjoying the lifts this cycle. Can’t wait to see what my snatch and OHS look like in four weeks. Great programming!

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