Apr 12th, 2012
Author: TracFIT
4/9/12 – So Simple
A brand new week means a brand new start towards reaching your goals. We celebrate successes and evaluate failures. Showing up and putting your best effort into a workout is a success in our book. Not showing up (on a non-rest day), on the other hand, is a failure. Failures are also okay in our book as long as they are used to learn from. If you have a reason for missing a class (especially if you reserved a class) no problem, if you have an excuse, you better stop believing in what you’re telling yourself and get your rear end recommitted to your goals. Nothing worthwhile comes without hard work!
Here are the five steps of the Burgener Warm up (same for both clean and snatch) and five steps to the Skill Transfer exercises. There may be motivational consequences for not memorizing the steps and their purposes:
Burgener Warm Up:
1. Down and Up (speed through the middle)
2. Elbows High and Outside (keep the bar close)
3. Muscle Snatch (quick turnover)
4. Snatch lands (footwork and receiving positions)
5. Snatch drop (footwork, speed, and solid bottom position)
Skill Transfer Exercises:
1. Snatch Push Press (Upper body strength)
2. Overhead Squat (core strength)
3. Pressing Snatch Balance (pressing the body under the bar)
4. Heaving Snatch Balance (speed in arms)
5. Snatch Balance (speed in feet and arms)
Main Group Workout
Power:
Work up to heavy set without setting the bar down:
1 Clean
2 Front squats
3 Push jerks
Work:
AMRAP in 7min
5 Front squat, 135
7 Push jerks, 135
9 Back squats, 135
30 Double unders (x2)
Core:
50 flutter kicks for time
Cash out:
Zanker Rd. Interval run
Sprint from one light post to the next, then walk to the next light post and repeat sprint.
Results:
040912 So Simple