POOL PARTY SATURDAY!
Stimulus Of the Day
DB snatches unbroken.
Burpee box jump-overs in 1:30 or less.
Movement redundancy via hip and trunk flexion and extension.
Whiteboard Of the Day
Today’s combination of movements is fast-paced and light, allowing for quick rounds with short transitions.
The DB snatch should ALWAYS be completed unbroken. Choose a load that allows for 10-20 unbroken reps.
The BBJO may be a little slower, but should not exceed 1:30. That’s ~:10/rep; we’ll practice that in the warm-up to see if it’s manageable for the workout.
The reps of the BBJO and/or height can be scaled, but we want to maintain the jump-over aspect of this movement unless an injury is a limiting factor.
A critical factor to success in this workout is the DB snatch technique. In the warm-up, we’ll practice keeping the hips low, which may feel harder at first, but saves the lower back during the BBJO
Srtrength Of the Day
3 sets:
3 shoulder presses
– Pause at the bottom of every rep (:02).
You may pause with the bar overhead, but you MUST stop and hold the bar in the front rack between each rep for a minimum of :02 to build strength without stretch-reflex.
Metcon Of the Day
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
Accessory Of the Day
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
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