02/12/2019February 12, 2019
Starting, can be the single largest challenge in life.
Itâ€™s the human condition – we donâ€™t like change. We prefer the status quo, because we know what to expect. Itâ€™s familiar and comfortable. Itâ€™s safe.
Yet playing it safe, is ironically the most dangerous thing we can do.
In 20 years from now, we wonâ€™t look back with regrets on the things we tried. If thereâ€™s regret, it will be on what we didnâ€™t.
1 Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
*Record last sets in WODIFY
5 Power Snatches (135/95)
5 Bar Muscle-Ups
Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80, 10 C2B Pull-ups
Scaled (FITNESS): 50 singles, 95/65, Pull-ups or Ring Rows
10:00 of Handstand Walk Practice
On the handstand walks, mark a 25′ section in 5′ increments. If we come down during the handstand walk, we’ll retrace back to the last successfully completed section. This is in preparation of a 25′ section that may come in the Open, where stopping after 25′ to turn around is a skill in and of itself.
Scaling Options to Practice:
Handstand Weight Shifting – https://www.youtube.com/watch?v=OAfvOJUovdg&feature=youtu.be
Box Shoulder Taps – https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping HSPU
*Score is lowest amount of reps completed in a given minutes for each movement.
Rx: As written
Scaled: Abmat situps, 12/10 cal row, DB Push Press (35/20)