I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up X 4:00 Minutes(Bike, Row,or Jump Rope)
Squat Openers Series
Shoulder Hangs(Bands)
Scapula Stretch(Unglue Those Scapulas)
Lunge Complex
Coach B Warm-Ups(Snatch Progression)
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Snatch, 1 Rep Max, Ten Minute Time Limit
*Compare to May 10th, 2010*
B. “On the Minute Every Minute”
For Twelve Minutes, Complete 3 Hang Power Snatches @ 70% of your 1 Rep Max
C. Double-Unders For Time:
Complete 150 Double-Unders For Time
*If you cannot complete Double-Unders as prescribed, you may substitute 400 Single-Unders for time.*
Post Weights Used and Time to Complete to Comments.
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Awesome day today. Really felt improved on my skills with the snatch!! (that sounds dirty) AND I was getting the double unders down!
Big thanks to Jill for letting me borrow your jump rope! 🙂
1RM @ 90lbs
65lbs for the met con.
Keep, Kyle. KEEP! I hate that damn thing! Great job today, btw! You rocked it!
Kevin, thanks for the good eye and correction on the hang snatch. It did eventually sink in 🙂
125 max and 85 on the wod. Then spent 8 minutes smacking myself in the back of the head w a jump rope. Good to get back @ it though.
90# 1 rep max for the snatch and used 65 for the workout. Thanks Kevin for spending time and showing me over and over again how the hell to “fall under the bar’! =)
Kelly…. isn’t ‘falling under the bar’ hard until you finally understand the concept.. I had such a difficult time with this lift today!
I got my first double-under yesterday!!! So excited!!
got 160 on hang power clean and did 115 with the workout….did the double unders 150 in 210…it was great to see everyone at the 530 it was packed!! 9amers did great as well good job to all!!!