Wednesday, March 14

:30 Seconds Easy Row/Bike Knuckle Drags Medium Row/Bike Walkouts Faster Row/Bike Active Spidermans Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats

Snatch (3-3-2-2-1-1)

In 15 Minutes work up to a Heavy Single *Spend the first 5+ minutes focusing on light weight, technique, speed under the bar *Squat Snatch

Metcon (AMRAP - Rounds)

Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Row/Bike 2nd: 7 Deadlifts (185/125) + 7 Handstand Push-ups 3rd: 15/12 Calorie Row/Bike 4th: 10 Chest to Bar Pull-Ups

Rx+ (225/155) Chest to Bar Pull-ups Bottom Up The chest to bar pull-up requires a greater range of motion that a regular pull-up. That being said, the extra power does not come from the pull, it comes from the hips. Starting from the bottom up, not top down. Rather than trying to yank the chest up to the bar with the arms, athletes can think about launching themselves up with their hips. The higher the hips, the higher the chest. Deadlifts & Handstand Push-ups Head Position On the deadlift, keeping the head neutral often leads to a better back position as well. One of the biggest faults we see is an arching of the neck. Tucking the chin keeps everything in one line, from the head to the lower back. Athletes can visualize holding a lacrosse ball under their neck. The goal is not to drop the lacrosse ball. Picking a target to look out throughout the whole deadlift works as well. On the handstand push-up there are two places to think about proper head position. The top and the bottom of the movement. At the bottom of the movement, we want the head closer to the wall with the hands in front of the face. A common fault seen here is that the hands are in line with the ears, leading to a less stable base. At the top of the movement, the head should come forward like in an overhead press. The biggest fault seen in this part of the movement is athletes who look straight down at the ground. Picking a spot up and away to look at the whole time assists with getting the head through on the press.

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