150121 Wednesday – “Summertime Blues”

If you have been to the gym in the last two days you would have been greeted by our beautiful new check in desk. DCFer Marisol has a very talented father, Netza Zavala, who built this custom desk for us.

If you need help checking in, have any questions, or want to purchase something you can find our Pit Boss posting up behind this work of art.


Mobility:  None. (Do some shoulder and hip mobility before class if you have time.)

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Skill Practice Warm Up: None.


Strength Workout: Power Snatch

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This is the 8th session in our Power Snatch strength cycle. Keep it light and keep working on perfecting your technique.  If your last snatch day was singles try the same weight for 2s, if your last session was from the previous week of snatches try adding 5 – 10lbs. Always feel free to ask your coach what weights you should be doing if you are unsure.

Super Set: Single Arm Ring Rows

6 x 6 (6 sets of 6 reps “across,” at the same angle for all sets)


Metabolic Conditioning Workout: “Summertime Blues” – As many rounds as possible in 6 minutes.

7 ring push ups

14 dumbbell power snatch (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  4 – 7 rounds.

Coaching Tips: Alternate dumbbell snatches as desired, but we recommend that you do an even amount on each arm. Rx on the ring push ups is ring straps hanging down directly below pull up bar, with rings a few inches off the ground (just high enough so that you aren’t scratching your knuckles on the ground). If you need to scale the push ups, walk the rings up far enough so that you can get 7 push ups. As you fatigue in the workout try and keep the ring angle the same, you shouldn’t be walking rings farther and farther up every round to make sure you do the push ups unbroken. If you start to fail reps, feel free to walk the rings up farther, but if you fatigue and have to break up the push ups in 2 -3 sets that happens, even to people doing “rx”. The goal isn’t always to do every movement unbroken.

Log your results online by clicking here.

Compare To:  2014 – 06 – 27


Optional “Cash Out”:  300m row, 100m run, 5min amrap

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Comments
  • Marisol

    Thank you Andrew!!!