Sep 11, 2011

091211 MONDAY

Open Gym

Whoa.... before you go and read the workout ...think about your warm up..... making a full warmup part of your workout delivers the following benefits:

- reduces the chance of injury
- works on other physical skills like accuracy, coordination, balance and flexibility ...put your hand up if you don't suck at these ....
- establishes the "muscle memory" for the correct execution of exercises

So go on ... treat yourself ....make the first half of your workout warm up. To help with this, join in a small class at 0540 to warm up together ...just like we work out!! The snatch is a tricky exercise so we are going to employ a skill based warmup called the Bergener warmup (see video)

3-3-3-3-3-3-3 Snatch




0530 class

BACK SQUAT ( 1-1-1-1-1)
RING DIPS 5x Sets MAX REPS

Then ...

"Slay the Goat pt 1" 50x Reps of Double Unders

14 comments:

Rich said...

I'm going to do some back mobility at the house tomorrow morning. My back is screaming after Friday....I guess my form on a couple of the exercise was pretty poor. I should see everyone Tues.

scottnkelly9901 said...

IMCF Hohenfels:
Started with 3.5 mile warm-up run

Then:
95x5/105/115

Ed said...

Being slightly anti-social this week because I have to be at school by 0730 all week.

95-95-115-135x4

Speed through the center was lacking in a number of my reps at 135, ended up pressing the weight because I hadn't gotten all the way under it. I will continue to work these . . .

Greg M said...

95-115-135-135-135-115-95

james said...

95 -115-115-115-115-115 - 135

good to see lots of people thinking about and working on their mechanics

Lance said...

95-115-135-135-135-145 (failed on 3rd)-95

Jamie Z said...

Did the following this morning. 5x sets of 1 rep of Back Squats. 325x1, 345 (f), 345 (tied PR), 350 (f), 350 (f).

For the sets of max consecutive ring dips 17, 11, 7, 5, 1

Double unders were a disaster.

Mac said...

65-95-105-125-135-135-135

Some sort of a strange mental block hits me between 125 and 135, and I have trouble getting under the bar. Never really happy with my performance with 135 so stuck with it for several rounds.

Kay said...

65-65-75-75-(failed at 85)-80-80-80

Noah said...

Another humbling day of snatches.
75x2. 85x2, 90x2, 95x1(f). After the failed 95 did a slew of C&Js at 95.

Alex E. said...

First time ever doing snatch so positive is that they were all PRs.

75-95-95-105-115(1)-105-115(1)-105

Dan said...

75-95-95-95-105-105-115

kyle hogan said...

Here at FTCKY I took a pass today because I spent all weekend doing snatches during the USAW cert. I did however turn and use those skills on the guys I'm currently training here. Dropping weights in the globo gym is fun!!

Greg M said...

Kyle did you get certified??