1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Get Ready to Snatch

September 25, 2014

Some thoughts on today’s work

For the 2 rep Power Snatch:

Focus on a good return to the ground after rep 1.  On the descent, hospital break at the elbows at the top, purchase keep the bar close to your torso and return to the hip crease.  Then, viagra load the hamstrings, passing through Pos 1, 2 and 3.

If you end up Squat Snatching, that’s ok.

For the conditioning piece, specifically the Burpee/WB part – the sets are small that lactic loading of the muscles shouldn’t be a huge concern.  Short sets mean if you are fit, you should be able to move very fast.  Intensity should be on the scale of douse yourself in kerosene and strike a match or melt your face of like in the end of Raiders of the Lost Ark.

Oh, and there will be a Monster Mash on Saturday at 10am,  3 WODs in an hour – NBD.

Big thanks to resident handymen Denny and Brian…and Conney for taking pictures! 2 new Speal bars are in place so let's get some bar muscle ups in!!!

Big thanks to resident handymen Denny and Brian…and Conney for taking pictures! 2 new Speal bars are in place so let’s get some bar muscle ups in!!!

Workout of the Day

Strength/Skill

Power Snatch

2 Rep Touch and Go

Build to a heavy set in 20 minutes

Conditioning

AMRAP 9

Open with 45 Pullups

Then as many rounds as possible in the remaining time of

5 Burpees

7 Wallball Shots 20/14

*If you have muscle ups, you can sub 15 muscle ups for the 45 pullups

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