Workout of the Day, 3.19.13

GYMNASTICS, with Erin, at 6am, 430pm and 630pm.

We are working on rolling pistols (see here for more details!) and the false grip muscle-up.

FOUNDATIONS, with Greg, at 530pm.

ROWING, with Greg, at 630pm.

Programming coming soon!

HYBRID/ADVANCED OLY, with Jim, at 530-730pm and 730-930pm.

Below: Brian G. setting himself up for an overhead squat set.  Why do we snatch press? Do be able to put bars over our heads in this position with a safe and strong pattern for getting there.  Also, please note, Brian’s awesome t-shirt.

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Also, check out Theresa in a similar position!  Her t-shirt is also noteworthy.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes.  Band Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Yoga Push-ups, 5 reps. Glute Bridge plus Overhead Reach, 5 per side.

SKILL WORK:  Review the ManMaker.

STRENGTH: Superset the below for 6 sets of 3 reps.

A. SNATCH PRESS – learn how to breathe for the snatch press (squeeze the glutes and quads, breathe through the belly, and PRESS!), and pay special attention to the position of the elbow and armpits… they should “face the world” throughout the entire movement.

B. WEIGHTED HIP THRUST – focus on getting full hip extension, and breathing in the same way you would for the Snatch Press.

CONDITIONING: 30 Man-makers for time.  Pick and record your chosen load.

One Man-Maker (shown below) is: one push-up on the dumbbells on the floor, one row on EACH side of the dumbbells, a burpee-style hop to a clean position, a dumbbell squat clean to the shoulders followed by either a thruster OR any other method of getting the dumbbells overhead.

FOR ADVANCED CLASS (if you are not resting today) and/or anyone else who can consistently string together 20 double unders, complete for the metcon: 30 Man-makers, and at the top of every minute, 20 double unders – with a 12 minute cap.

Speaking of Advanced Class: we all decided to make Coach Record comfortable and uh, look way from the camera.  Except Tim.

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