Tomorrow, the box will be closed for the most part. I will be there just prior to noon for my own work, so if anyone comes in then, I will stay to coach/workout until complete for the morning. So come on by and have some fun. Attached are two videos to get ready for today... One is a max effort snatch and one is a max effort clean and jerk. Take a look and visualize what each movement looks like from the pros in terms of the pulls and position at the catch in the bottom. Enjoy!
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) 15 min to establish a 1RM Snatch
2) 15 min to establish a 1RM Clean and Jerk
- For both of these movements, it must be noted that without a modifier they mean squat moves. If these positions are great, then that's no problem, just something to work on.
Strength:
5x5 Front Squats - Heavy, rest 90 sec
- Maintain as vertical back as possible. The point of this movement is to "bounce" out of the bottom position without collapsing, which means maintaining tension in the hips/back. Be perfect for every rep. The goal is for as much weight as possible but still maintaining perfect reps.
Conditioning:
10 min AMRAP:
- 10 Pullups
- 15 Hang Power Snatches (75/55)
- 20 Pushups
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