One Minute
The Holiday party was a great success. Thanks to everyone that came out! You guys filled up all three boxes for Toys for Tots. We will be dropping the toys off today(Monday), so you still have a little time to help out if you want.
Its time to burn off all that good food we put down this weekend. The focus is on snatching today. Use the muscle snatches as a good warm up for the 5 sets of floor snatches. After that we will be working through some one minute intervals of bar work. Try your best to work the whole minute without resting. Enjoy the week!
Here are a couple tips from three-time U.S. National Champion weightlifter Natalie Burgener. Foot positioning is super important. This is why we do the Burgener warmup before each lifting session.
[youtube]http://www.youtube.com/watch?v=3abD7z6vRPM[/youtube]
Workout of the Day (WOD) 12/16/13:
3 Sets:
- 3 Muscle Snatches + 3 Overhead Squats
5 Sets:
- 2 snatches from the floor
Then,
Max reps in one minute of each movement. Rest 1 minute between.
- Thruster (95,65)(75,55)(55,35)
- Power Clean
- Sumo Deadlift High Pull
- Bar facing burpee
*Post times and snatch weights to comments.
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