Oct 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)
Lifts:
3 Rounds
10 Barbell Rows (Palms up, Low Row)(135/95)
10 DB Back Flys
10 Strict T2B
WOD
2 Rounds
100 Double Unders
30 SA KBS (1.5/1p)
100 Double Unders
30 Goblet Squats
