A Great Start To the New Strength Cycle!
We had a lot of new PRs, a lot of old PR matches, and a number of lifts close to where we left off with our last snatch cycle. Stay true to your percentages, and aim to make the classes with the lifts that you’re interested in improving this cycle!
Items for the week…
- We are testing our 5RM snatch, power snatch, and bench press this week.
- We will have choice skill work on Friday, so plan to come with a movement or two that you are interested in working on!
- All shirts have been ordered, and I will be reaching out for funds to anyone who ordered apparel. ?
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
power snatch: 5RM
WOD
2RFT
5 muscle-ups
10 bar-facing burpees
15 deadlifts (40% of 1RM)
20 wall balls (20/14)
SKILL
10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
18-16-14-12-10 unbroken push-ups (5 of 6)
WOD
“Helen”
3RFT
400m run
21 kb swings (53/35)
12 pull-ups
Last done on 10/13/21.
STRENGTH
bench press: 5RM
WOD
3RFT
10 alternating kb snatches (35/26)
15 hand-release push-ups
20 box jumps (24/20)
STRENGTH
front rack lunge: 3×9 @ 30% of 1RM front squat
then
snatch: 5RM
SKILL
1000m row (time trial re-test)
Last done on 02/08/22.
WOD
15min EMOM
MIN 1: 30 second handstand hold
MIN 2: 5-7 atomic sit-ups (25/15)
MIN 3: 5 power cleans (60% of 1RM)
