Saturday 7/6/13

3 x 12 Scap Retraction Push-Ups, 12 Spider Lunges, 6 PVC Pass Thru/Dislocate, 12 PVC OHS+Sotts Press

Basics/Int

Prep Sets
4 x 3 Pressing Snatch Balance
– 1st set w/ PVC or lighter-than-normal bar, 2nd & 3rd with weight added as able
Work Sets
6 x 3 OHS

Advanced

Prep Sets
3 x 3 Pressing Snatch Balance
– 1st w/ bar, 2nd & 3rd sets w/ light to moderate weight
Work Sets
Heaving Snatch Balance 2 x 3, then 3 x 1

Strength/Accessory
3 x AMRAP wide grip pull-ups
– scale up to wide-grip, fat-bar pull-ups
– scale down one level to band assisted wide grip pull-ups
– scale down two levels to wide-grip bar rows (supine position, similar to ring rows, but pulling on a barbell instead of rings)

Met-Con
2 rounds
(1) Lateral Vaults,
(2) Spider Planks, &
(3) Russian Twist
First round is 40 seconds of work, followed by 20 seconds of rest at each station;
Second round is 3 x 20 sec of work, 10 sec of rest at each station, with 30 seconds of transition time between stations.