Workout of the Day
WORKOUT WILL BE AT DOWNTOWN FACILITY TODAY
A.
Three sets of:
Plate Changing for Time
This will be a walk-through to understand what weights must be available for your partners.
B.
Two sets, each completed within 60 seconds, of:
BEFORE 0:15 seconds – Snatch x 1 rep @ opening weight
Change to second attempt weight
BEFORE 0:35 seconds – SIMULATED Snatch x 1 rep @ desired second attempt weight
Change weight to your teammate’s opening weight
BEFORE 0:55 seconds – Partner’s Weight on the Barbell
Rest 2 minutes
TEAMS MUST UNDERSTAND GOALS AND ROLES…First priority is to hit your opening weight; your second priority is to ensure that your next teammate’s weight is on the barbell before the end of your 60 seconds; if, and only if, you hit your first attempt immediately, and you believe you have time for a second attempt and will still be able to get your teammate’s weight on the barbell, then you may take a second attempt.
ORDER AND PLATE CHANGES:
* Ayo – 135 –> 145 (145 stays)
* Cat – 145 –> 155 (145 on)
* Mel – 145 –> 155 (145 on)
* Heather – 145 –> 155 (205 on)
* Nuno – 205 –> 225 (225 stays)
* Bryce – 225 –> 245 (245 stays)
* Gaje – 245 –> 255 (If you don’t make 245 within the first 25 seconds, you MUST drop to 225 and hit that.)
* Jack – 245 –> 255 (If you don’t make 245 within the first 25 seconds, you MUST drop to 225 and hit that.)
* Clare – 140 –> 150 (140 on)
* Tammy – 140 –> 150 (140 on)
* Cynthia – 140 –> 150 (185 on)
* Isaac – 185 –> 205 (205 stays)
* Taylor – 205 –> 215 (245 on)
* Mike – 245 –> 255-265
C.
Two sets for times of:
100 foot Handstand Walk
WALKING ORDER:
* Nuno, Gaje/Jack, Bryce, Heather, Mel, Cat/Ayo
* Isaac, Tammy, Mike, Cynthia, Taylor/Jeremiah, Clare/Lisa
D.
10-15 minutes of Skill Practice
Suggestions…
* Rope Climbs for proficiency
* Muscle-Ups for proficiency
* Hang Cleans for speed
* 30 Strict Handstand Push-Ups for time
* Anything else you would like to work on.