April 8, 2013
April 11, 2013
Wednesday 4/10/13

3 x
H2W Heel-Toe Walk
5 Wrist Extensions/side
5 Wrist Rotors/side
5 PVC Pass Throughs/Dislocates
5 OHS w/ Sotts Press

Prep Sets:
1 x 5 Pressing Snatch Balance w/ PVC
1min Resistance Band Lat/Shoulder Stretch/side (band on the pull-up bar)
1 x 5 Pressing Snatch Balance

Work Set 1:
2 x 3 pressing Snatch Balance

Work Set 2:
6 x 1 Heaving Snatch Balance + 2 OHS

3 x AMRAP DB Row on the weak side + equal number DB row on the strong side + double number superman/hyper-extensions
– max 12 reps of DB row



  1. Alex C. says:

    Work Set 1: to 65#
    Work Set 2: to 115# (failed @ 125#)
    Finisher: 12@ 50#; 9@ 32kg; 6@ 36kg

  2. Katie says:

    It was nice to have a slower-paced class after getting beat down the past couple days.

    I stayed with the 15# bar and did pressing snatch balances. Amazingly, my wrists started to hurt by my last set even with this light weight! So annoying!! Chris told me to focus on pressing the bar up out of the bottom of the squat (similar to chest up, elbows up on back and front squats, preventing early hip rise). After he gave me that cue the movement felt better.

    Started with 15# on the DB row and did 12 reps, so went to 20# and did 10 reps for the second and third sets.