-Complete details for all Training Camps will be announced this week. It looks like we’re having some issues with dates for Florida, but if there is enough demand we’ll make it work. Again, if you’re interested in the Florida camp make sure you post your interest to comments.
-Just so you guys know, I’m working on responding to all the emails I’ve gotten over the last week or two. This thing got away from me for a little bit, but I’m finally catching up. I promise I’m not ignoring you. I will do whatever I can to respond to everyone as quickly as possible.
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.
Notes: This is 2 reps of 1 SN Balance and 1 OHS, not 2 SN Balance and 2 OHS. I.E. Do one SN Balance, one OHS, then another Balance, and another OHS, and that would be one set. The bottom pause should be 3 (FULL) counts in the bottom of the squat on EVERY squat. See video.
2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.
Notes: Tempo should be 3 (FULL) counts to the knees, then quick to the hips and back to the knees (not explosive like a SN Pull, but smooth/quick), then 3 counts back to the floor. See video.
10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (8l/8r)
24 Row for Calories
32 UB Double-Unders
Notes: Yes, again, it’s 1 KB Snatch, then, with the KB still overhead, 1 KB OHS. The KB Snatch must be completely finish (hips completely open, elbow locked, KB over the shoulder blade) before the OHS may begin. Double-Unders MUST be performed unbroken before moving on to the next round. Yes, this means if you miss at 31, you start all over.
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.
-Yes, that is my porch. Yes, there are birds chirping. Yes, I have a platform, rack, Rogue Dog Sled, and 500# of bumper plates on my porch…