When was the last time we snatched?
It has been awhile since our last snatch cycle. And by "awhile" I mean we haven't completed our snatch strength cycle since late September of 2019. If you're new to our community, this cycle of snatches will be a fair amount of technique build. We will also be working on our bench press for percentages and testing our 1RM hang power clean. So, it will be a well-rounded cycle! Looking forward to getting it started.
A show of hands ... who sleeps naked? Weird question? Maybe. Maybe not. This article from IFL Science (coupled with the Discovery News Youtube video that is embedded) digs into the subject, and discusses the benefits of it. And there are many. No clothes means an overall cooler body temperature, and being cooler has been proven to help many fall asleep easier, and to stay in a deeper sleep longer. In studies done, the warmer the subject was the more disturbed the brain was during sleep, and in particular the elderly. This led to subjects waking up more frequently. Skin to skin contact with your partner also releases the hormone oxytocin, which helps you feel more secure, and also lowers your cortisol levels which can help boost your immune system, help with weight loss, lower blood pressure, and slow your heart rate. Sooooooooo...
6-5-4-3-2 unbroken toes-to-bars (1 of 6) or
10-8-6-4-2 unbroken push-ups (1 of 6)
An alternative for the push-ups will be 6-5-4-3-2.
WOD
“Cindy”
20min AMRAP
5 pull-ups
10 push-ups
15 air squats
Each week for six weeks, we are going to mix in some bodyweight work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.
Bench Press: 5×12 @ 50% of 1RM
then
Snatch: 1RM (test)
If you are uncomfortable sharing a bench, and being spotted, then an option will also be to continue with the press for percentage work instead.
Last tested on 09/24/19.
Hang Power Clean: 1RM (test)
WOD
3RFT
10 power snatches (40% of 1RM)
20 box jumps (24/20)
30 wall balls (20/14)
2RNFT – core work
10 alternating hip taps from side plank
20 ankle touches
10 alternating turkish sit-ups (35/26)
20 1.5 hanging knee raises
WOD
500m row
50 russian swings (53/35)
500m row
30 ring rows
500m row
10 muscle-ups
500m row
Power Snatch: 1RM (test)
WOD
21-15-9
power cleans (50% of 1RM)
hand-release push-ups
2 minutes rest
21-15-9
push presses (same weight)
toes-to-bars