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Warm-up
Band shoulder work is a MUST before this workout!
Workout
For time:
400M Run
20 - 1-Arm DB Snatch* (10 each arm)
2:00 Rest
500M Row
20 - 1-Arm DB Snatch
2:00 Rest
400M Run
20 - WallBall Shots
2:00 Rest
500M Row
20 - WallBall Shots
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight
Warm-up
Band shoulder work is a MUST before this workout!
Workout
For time
4 rounds of:
20 - 1-Arm DB Snatch* (10 each arm)
20 - Wall Ball Shots (M20/F12)
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight
American David!
51 Push-ups today
Team workout starts at 10:30 AM today.
50 - Thrusters (M75#/F35#)
50 - SDHP (M53# KB/F35# KB)
50 - Sit-ups
50 - Burpees (yea Burpees)
100M - "Suitcase Carry" (M53#/F35#)
50 - 1-Arm DB Snatch (M20#/F10#)
400M Runs with Medicine Ball (M20#/F8#)
Warm-up
Using 45 lbs, 15 lbs bar or PVC
3x
Pressing Snatch Balance x3
Heaving Snatch Balance x3
Snatch Balance + OHS x3
Sotts Press x3
Workout
Snatch Balance - x5, x3, x3, x1, x1, x1 x1
Let's get a 1RM for this skill transfer exercise. Doing so will give us more confidence to catch the Snatch in a full squat and will make us better athletes. In theory, your 1RM Snatch Balance will be greater than your 1RM Snatch...not saying, just saying
REST 5 minutes then:
One arm dumbbell* snatch (alternate arms every 10 reps), 20 reps.*
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 20 reps.*
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight
Reports that say that something hasn't happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns - the ones we don't know we don't know.
-Donald Rumsfeld
Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the "fat burning zone," and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.
Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.
The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing...as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you're burning more calories than you're eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.
Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute
Workout:
"JB"
2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let's put that to the test!
For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight
