Monday August 7, 2017

Warm Up

2 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats


5X3  Snatch Grip Sotts Press         (Start with a empty barbell, as this movement demands a considerable amount of mobility. Best to start very light.)

4×3  Hang Snatch High Pull 

3X3  Pausing High Hang Snatch


10min EMOM

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.


12 thoughts on “Monday August 7, 2017”

  1. I’m back from crusin’ to Alaska (Kayaking, Hiking – yes w/ bears)
    5×3: 55,60, 62 :), 4×3:155#, 3×3:105#,
    EMOM: sub’d 2 OHS for squat snatch, max at 105#

    1. John deserves a bonus today for coaching 9:15.
      I was so lost today. My head felt like it was in a cloud. In my defense, I had just come back from a trip to great wolf lodge with the kids. But seriously!…thank you John. You have the patience of a saint 😉 LOL
      Great coaching.

      1. Thank you both of you. I cannot say enough how much I enjoy everyone at 9:15 and CFS! #915! You guys are awesome and were so great today.

  2. I did this a little bit with the class with just a PVC pipe and really liked all of it! Felt good to start testing out squatting a little bit again.

    Nice work noon class! 🙂

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