150124 Saturday – NorCal Masters

Good luck to everyone competing at the NorCal Masters Competition this weekend. If you have the time come out to the Crane Way Pavillon in Richmond to cheer them on.


Mobility:  Hip (before snatches) and Ankle (before running) Mobility


Skill Practice Warm Up: Running/Jogging before the 400m sprints. (after snatches)


Strength Workout: Power Snatch

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

This is the 9th session in our Power Snatch strength cycle. Last session of week 3. Same weight as you did for 2s or 3s. 

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: 3 x 400m run

400m run

1 minute rest.

*Women’s Rx

Scaling Guide:  7 – 15 minutes.

Coaching Tips: You can approach this workout a couple different ways. Go all out from the beginning, and your times will suffer next two rounds, but it will still be a good workout. Or pick a pace 10 – 20sec off your fastest 400m and try to see if you can maintain your time every round.

Log your results online by clicking here.

Compare To:  


Optional “Cash Out”:  1,2,3,4…etc strict pull ups, burpee pull ups, push ups, 4min amrap. (1 of each, 2 of each, keep adding until you get to 4 minutes).

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