140721 Mon – Power Snatches & Hula Hooping?
Hula Hooping is a great post workout cool down?
Mobility: Hip Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Power Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
Super Set: Farmer Carries
Most people should just do heavy dumbbells or kettlebells, save the farmers bars only for people going over 100lbs in each hand. 40′ between each set of snatches, use increasing weight each round. Focus on good posture and keeping the chest up and shoulders back.
Metabolic Conditioning Workout: “5, 4, 3 Row Intervals” – For total time.
2 min rest
2 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes
Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.
Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.
Compare To: New Workout!
Motivation Mondays: Moments