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A, B, and C shift workouts for the tours starting 9/3/2011.
This week marks 10 years since 9/11. When you’re in the middle of your workout, remember our fallen brothers and push that much hard. RIP 343.
Warm Up/Skill Practice-
Warm Up: 400m Run or 500m row/10 push ups/10 sit ups/10 air squats
Skill Practice: The “Hang Power Snatch”. The bar goes from mid-thigh, i.e. the “hang” position, to locked out overhead. A wide “snatch” grip is used. Here’s a great video describing the movement.
4 rounds for time.
15 hang power snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 double unders (Intermediate: 20 reps including attempts, Novice: 15 attempts)
Post time and weights used to comments.
Warm Up/Skill Practice-
Warm Up: 10 burpees/10 sit ups, mobilize shoulders.
Skill Practice: Good Mornings. Watch this video, keep the weight either just the bar, or very light. Pay close attention to get the 100% correct form. You should concentrate on pushing the hips back (not “bending over”). If done right, the hamstrings will feel it.
WOD– Strength and Mini-Metcon
The workout for today will be a strength session, followed by a mini-metcon. Basically this means we do some lifting, then a short metabolic workout following. We’ll start with the basic lifts and go from there. Click on the links to see demo and explanations of the movements.
Strength- Strict Press 5 x 3
This means 5 sets of 3 reps. The idea is to go up in weight on each set of 3. Start light and work up to your 3 rep max, compare to previous 5×3 set. Make sure to use the rack for safety. The sets are not timed, rest as needed in between.
500 m Row (or 400m run)
25 Thrusters (Advanced: 45lbs (i.e. empty barbell), Intermediate: 20lb Dumbells, Beginner: 10lb DB’s)
15 Pull-ups (Advanced: kip or dead hang, Inter./Beg.: jumping pull ups)
Post weights of strict press and time of mini-metcon to comments. Compare to June 9th, 2011.
Day 1 Cardio-
20 seconds on/10 seconds rest for 8 cycles (4 mins total) of Double-Unders. If you cannot do DU’s, count attempts, if no jump rope, do Tabata Air Squats.
Post number of DU’s to comments.
Day 2 Cardio- Treadmill/Rowing TT
5 mins of rowing or treadmill run.
Post distance to comments.
For the stretching, we’ll continue using “MobilityWOD“. It’s a free blog by Kelly Starrett, DPT. Each day different stretching/mobility movements are covered. Items generally used are foam rollers, a lacrosse ball (or tennis ball), and some stretching bands.
Day 1 Stretching/Mobility- “Shoulder Range and Positional Inhibition”
This Mobility Mission is about improving your shoulder extension range (with a bit of internal rotation as well). Try the hand lift off test before and after your mob and see how position dictates function.
Day 2 Stretching/Mobility- “IT Band Stretch”
Do your knees hurt? Hips feel tight? Hard to get in a squat position? Your IT band could be the culprit. It’s time to invest in a lacrosse ball for about $3 (or use a tennis ball) and work on some mobility. You will use this cheap and invaluable tool many, many times.
I would like to give you another success story to add to your expanding collection. 6 months ago I was 270 lbs, hypertensive, pre-diabetic, metabolic syndrome, etc.