150130 Friday – The Open Is Coming…


Mobility:  Shoulder Mobility.


Skill Practice Warm Up: None.


Strength Workout: Power Snatch

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

Second session of week 4. Same weight as last singles, or add 5-10lbs from last set of 2s or 3s, depending on when you were last in.

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: “Hey Little Boo Boo” As many rounds as possible in 6 minutes.

12 sumo deadlift high pulls (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

50′ bear crawl

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

Scaling Guide:  5 – 8 rounds.  Scale up to 88/70lb kb swings for an extra challenge.

Coaching Tips: Make sure you maintain good shoulder positioning when doing the SDHP.  Keep the shoulder blades pulled back and elbows up.  The handle must reach throat/chin height for the rep to count.  On the bear crawls, you will start to slow down due to nature of using almost every muscle in your body.  It is best to move in fast intervals and then resting (versus moving slowly and grinding through).

Log your results online by clicking here.

Compare To:  2014 – 06 – 25


Optional “Cash Out”:  200m run, rest as needed, 3 rounds.

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