TUESDAY, OCTOBER 16TH 2018

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Ryan Barlow | October 15, 2018 | no comments |

A) WEIGHTLIFTING (FOR COMPLETION)

3-Position Squat Snatch

Spend 20min. working up to something heavy here while attempting to achieve/maintain good form…
Take a 2 second PAUSE at each position and FOCUS on the positioning – proud chest, shoulders in front of the barbell, tension in the hamstrings.

Position 1) From Mid Thigh
Position 2) From Just Below the Knee
Position 3) From the Floor

*Even though the barbell is on the floor for Position 3, KEEP TENSION ON THE BAR. Do not relax at all during these reps. Start VERY light (empty barbell) and use the full 20 minute window to build up. This is not going to be a 1-Rep Max. This is a form and technique day! This is a day where we will “PR” our technique and movement with the barbell 🙂

Scaled version of this is 3-Position Power Snatch (if strong overhead position cannot be achieved even with empty barbell)

B) METCON (FOR TIME)

“Milk Was a Bad Choice”

21-15-9
Push Jerks (135/95)
Burpees Over the Bar
Toes-To-Bar

S1: PJ (115/75)
MRx: PJ (115/75), Bar Step-Over Burpees
S2/MS: PJ (75/55), Regular Burpees, Hanging Knee Raises

*Choose an appropriate scale such that you can finish this workout in 8-12min.

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