Oct 16 2018

October 16, 2018

Move with Purpose.  We're in the latter half of our strength month.  Weights are heavier, there's more accessory sets, we need more time to warm up and more rest time between sets. 


The secret to not feeling rushed is to move with purpose.  Don't stroll to and from the plates when you're loading, don't guess back and forth on what the next weight you should load is, don't wait till after we talk about the WOD to change your shoes and put knee sleeves on. 


If you're resting while someone else is lifting use that time.  Grab your grips, use the bathroom, make up a whiteboard, etc.  So that you're already ahead of the game when it comes time to do the WOD.


Move with purpose and maximize.


Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters


12 OTM

4 Min: 3 Snatch Deadlifts, 2 Hang Power Snatches, 1 Power Snatch (light)

4 Min: 3 Power Snatches (Moderate)

4 Min: 1 Power Snatch (80% of 1RM - Working Up Each Min)



3 Rounds

10 Barbell Rows (Palms up, Low Row)(135/95)

10 DB Back Flys

10 Strict T2B



2 Rounds

100 Double Unders

30 SA KBS (1.5/1p)

100 Double Unders

30 Goblet Squats



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