Workout of the Day: Friday, 5.17.13

ROWING, with Greg, 530pm and 630pm.

HYBRID/ADVANCED OLY, with Jim 7-9am, and 530-730pm.

Joel, mid-clean.  This was right before he PR’d his clean by 25lbs.  I <3 breakthroughs.



MOVEMENT PREP: Lax Ball Shoulders on Floor: Pecs – 3 minutes, Traps in Glute Bridge – 3 minutes. Pec Minor Release, 1 minute per side. Band Overhead Stretch, 1 minute each side.
ACTIVATION: Single Arm Handstand Practice.
SKILL WORK: Kettlebell Snatch Skill Work

21-15-9 reps of:
Kettlebell Snatch (each arm, 1.5/1)**

**If you are still feeling the bell “thunk” on your wrist as you complete the snatch even after training, use a dumbbell snatch instead to minimize any bruising to the wrist or forearm.

*Stimulus: it’s a sprint AND a grip-fatiguing few moments. Treat the pull-ups like “Fran” pull-ups: get ’em done no matter how you can KNOWING that they’re going to be tough either way.

Previous “Sprocket” scores.

Two Drills for Getting Better at the Kettlebell Snatch.

The Super Friends from the 6am.  These are the same people that kicked off the first session in CFCC’s current space when it first started and today they had to (clean, front squat, and then) say a fond farewell to their virtuous, short-shorted friend, Bova.  We will miss you, Bova!  If you’d like to say goodbye to Bova in style… check out this Facebook event.


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