Thursday, 6/23/11

22 Jun

Sammy shoes off some beautiful positioning coming up from the floor to a clean pull. Note especially that her shoulders are not directly over the bar but slightly in front of it. This allows her pull to stay straight upon reaching the top of her jump or the "triple extension".

SELF-MYOFASCIAL RELEASE: Lax Ball to Rear Delt, 1 minute each side.

MOBILITY: Take a band and stretch wherever feels tight: try overhead, the pec stretch, etc., 5 minutes.

DYNAMIC WARM-UP: 3 Rounds of: 5 Cat Camels, 5 Bird-dogs, 5 Spiderman Steps each Leg, 5 Bulgarian Goat Bag Swings, and a few power strokes on the erg (sharing is caring…).

SKILL WORK: Snatch Grip Deadlift to Snatch Pull.

POWER: 2 Snatch Grip Deadlift followed by 2 Snatch Pull, use 85% of best snatch or 85% of best overhead squat, 5 sets (again, focus is on bar speed upon approach to the “pockets” position and keeping the bar path vertical.  Be sure to share a bar to have a partner see if you are leaning back to extend or jumping “tall” to extend.)

METCON: Time Trial, Row 1k.

ON RAMP, at 630pm, with Erin.

Skill Work: Kettlebell Swing

Metcon: AMRAP in 15 minutes of: Run the Short Loop, 10 Kettlebell Swings
GYMNASTICS, at 730pm with Sammy.

Not every day maybe, but from time to time…training SHOULD give you this much joy.

Kinesthetic Awareness: one-armed handstand
Skill/Strength: pistols
Metcon: 10-9-8-7-6-5-4-3-2-1 reps for time:
Handstand thigh slaps (each side)
Rolling pistols (each side)


One Response to “Thursday, 6/23/11”

  1. KD June 23, 2011 at 11:06 am #

    Too cute, Patti Ann.

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