4-23-14

Skill:
Snatch From Power Position

Either learning fresh for skill, or:
5x4 @ 50% squat snatch from the power position

WOD:
2 RFT
10 Slam Ball deadlifts (30/50)
10 Slam Ball Goblet Lunges (30/50)
10 Pull ups
200m Row
10 KB American Swings (24/36)
10 Weighted bridges
10 Straight leg sit ups

"You're not going to get the butt you want by sitting on it."

4-22-14

Skill.Strength:
5x10 - 3 Count Front Squat with barbell only
(15kg/20kg Barbells)
3 second descent, 1 sec bottom, explode up
You must stay tight throughout the WHOLE squat, do not loose tension during the slight pause in the bottom.

5 RFT
30 sec KB press hold 16/24kg
20 KB Russian Swings
10 Ring Push Ups

"Take care of your body. It's the only place you have to live in."

4-21-14

Skill-

4 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges

First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 
Third round: lateral lunge with PVC overhead (if you can't do this, use kettlebell again)
Fourth round: overhead squat with empty barbell


Festivus WOD:

Airdyne recovery-
2 minutes moderate pace full body
2 minutes legs only
2 minutes arms only
2 minutes easy pace full body
2 minutes hard pace full body

Non-Festivus WOD:

4 Rounds
Max strict HSPU or progression on box
15 bent barbell row**
10 GHD Sit ups

**weight should be able to be performed unbroken each round- no kipping or breaking up sets


"Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you."


Reference for skill work:

http://themovementfix.com/14-2-warm-up/

14.2 Warm up

themovementfix.com