Workout of the Day, 3.26.13

GYMNASTICS, with Erin, at 6am, 530pm, and 630pm (kipping, pistols, and muscle-ups!)

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm.

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

Why do we Snatch Press? One of many reasons: so we can be better at Overhead Squatting!


Workout of the Day:

MOVEMENT PREP: Lax Ball quads– 3 minutes, Lax Ball Upper Traps and Pecs on Wall, 3 minutes. Barbell Assisted T-Spine Extension, 1 minute. Yoga Push-ups, 5 reps.
SKILL WORK: Review the Dumbbell Thruster and the Toes to Bar.
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: 4 rounds of as many reps as possible in one minute at each station where you work for 45 second and rest for 15 seconds: Dumbbell Thruster (45/20), Toes to Bar.

The 730pm class, during American Kettlebell Swing skill work.


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