Friday, August 29, 2008

Friday's here...

Here is the workout today from http://www.cathletics.com/


3-position snatch - 70% x 3 sets

http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=65 is the link for the 3 position snatch. Its basically three snatches, from the floor to overhead (all are squat snatches), from the hang to overhead, and from the high hang to overhead. Do all three as a single rep, and then do sets.

Snatch balance - heavy single; 85% x 1 x 2

http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=80 is the link for the snatch balance. You start with the bar set up for a back squat, hands in the snatch position. You drop down into the bottom of a snatch, while getting the weight overhead and arms locked out. Work up to a heavy single, then do a set of 2 at 85%.

Pull-ups - 3 x max (deadhang)

ring rows - 3 x 15 (I will explain these)

Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes

Sprint for 250m on the rower, then "jog" for 150m (rest interval). Do that for 7 minutes and log how many intervals you get. Max intervals is the name of the game.

Have a great weekend and holiday. We will resume on Wed after we all get back. If you want to do anything during the holiday, keep it light, and metcon oriented. See you all later in the day for the workout. Make sure to post loads and interval information to comments, as always.

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Strength/Metcon hybrid workout

5 rounds for time:

10 135# Overhead squats
400m run

Enjoy this one, if you are doing the hybrid. Keep your form tight on the Overhead squats. Head neutral, high shoulders, elbows turned in, like you are trying to pull the bar apart when overhead. Squat as low as possible (Ass to Ankles preferred) This one is a beast, surprisingly.

1 comment:

Anonymous said...

st8we,

I see the shirts got ordered, I will check back with the CFIT shirts site, if you have any extra I will gladly take one off your hands...thanks

S/Fi
Dave Siver