Last Build Week For This Strength Cycle
We are coming up on week 7 of 8 for our snatch strength cycle. This week will be our last build week, and then next week we will be re-testing our 1RM for the snatch, power snatch, and thruster! Excited yet?!
We have had a few schedule changes, but everything currently reflected in Zen (in terms of the coach showing for that class) should now be accurate. Might be a few subs here and there, but who you’re seeing in Zen should be who you’re seeing in class. More on this coming up soon, as we’re looking to add at least one new coach to our team.
We all want our children to grow up with an understanding of how important exercise is! It is never too early to teach the concept that we need to regularly move our bodies to stay healthy — just as we teach children at a young age about what kind of foods we should eat to be healthy. If you are like many parents right now, take a look at this article from CNN that discusses how to convince your kids to decrease the screen time and increase their exercise time.
The Cliff Notes version is…
- model the behavior for your kids
- eventually invite them to join in
- encourage one hour of exercise per day
- breathing faster and sweating is the goal
- bike riding or jumping rope are good examples
- aerobic exercise helps main cardio health
- strength training helps to build muscle
- … and more in the article!
STRENGTH
power snatch: 3×3 @ 85% of 3RM (7 of 8)
Here is a power snatch video if you’re interested in a refresher of the movement.
WOD
40 pull-ups
40 push balls (20/14)
40 sit-ups (20/14)
40 russian swings (53/35)
40 box jumps (30/24)
A push ball is a wall ball with no squat.
SKILL
7-6-5-4-3 unbroken toes-to-bars (2 of 6) or
12-10-8-6-4 unbroken push-ups (2 of 6)
You should be choosing one or the other of these movements.
WOD
2RFT
750m row
5 rounds of “Cindy”
A round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats.
SKILL
core work
WOD
Every 4 minutes for 4 rounds
30/20 calorie row
20 toes-to-bars
max wall balls (20/14)
2 minute rest
Here is a wall ball video and toes-to-bar video if you’re interested in a refresher of the movement.
STRENGTH
deadlift: 3×3 @ 85% of 1RM
then
snatch: 3×3 @ 85% of 3RM
This is week 7 of 8 for our snatch strength cycle.
Here is a deadlift video and a snatch video if you’re interested in a refresher of the movements.
STRENGTH
thruster: 3×3 @ 90% of 3RM (7 of 8)
Here is a thruster video if you’re interested in a refresher of the movement.
WOD
12min AMRAP
5 atomic sit-ups (25/15)
5 step overs (20;25/16;15)
5 lunges (25/15; 2-for-1)
5 plate push-ups
Here is an atomic sit-up video and a plate push-up video if you’re interested in a refresher of the movements.
