Monday – September 8th, 2014

Motivation

The new school year brings new excitement at the thought of new beginnings. Do you need to give yourself a clean slate? Let us at least not be so hard on ourselves? Let’s start this week with a fresh positive outlook. Make the most of each day.

Strength

We are in the next phase of our Strength Cycle. We are taking the strength and skill we received from our hard work during the last cycle and incorporating the dynamic Squat Clean. Until you can Front Squat 95/65# for 5 sets of 10 you will not move on to Squat Cleans.

Workout Strategy

Today is a sprint workout. The dumbbell snatch is done with a single arm. Alternating whenever you like, but try to evenly distribute the work load between arms. The shuttle runs are very short so try to sprint them. Remember the Snatch is done by creating power through the hips and shrug of the shoulder. Think of starting a lawn mower and then shooting your hand straight up in the sky like you are eagerly asking a question. Put your shoulder of the raised arm to your ear.

Workout of the Day
Strength of the Day	10 Front Squat EMOM for 5 minutesor5 Squat Cleans EMOM for 5 minutes
Level 1 40 Dumbbell Snatch40 Yard Shuttle Run Rest 2 minutes 30 Dumbbell Snatch 30 Yard Shuttle Run Rest 2 minutes 20 Dumbbell Snatch 20 Yard Shuttle Run Rest 2 minutes 10 Dumbbell Snatch 10 Yard Shuttle Run	Level 2 40 Dumbbell Snatch, 25/15#40 Yard Shuttle Run Rest 2 minutes 30 Dumbbell Snatch, 25/15# 30 Yard Shuttle Run Rest 2 minutes 20 Dumbbell Snatch, 25/15# 20 Yard Shuttle Run Rest 2 minutes 10 Dumbbell Snatch, 25/15# 10 Yard Shuttle Run
Level 3 40 Dumbbell Snatch, 35/20# 40 Yard Shuttle Run Rest 2 minutes 30 Dumbbell Snatch, 35/20# 30 Yard Shuttle Run Rest 2 minutes 20 Dumbbell Snatch, 35/20# 20 Yard Shuttle Run Rest 2 minutes 10 Dumbbell Snatch, 35/20# 10 Yard Shuttle Run	Level 4 40 Dumbbell Snatch, 50/35#40 Yard Shuttle Run Rest 2 minutes 30 Dumbbell Snatch, 50/35# 30 Yard Shuttle Run Rest 2 minutes 20 Dumbbell Snatch, 50/35# 20 Yard Shuttle Run Rest 2 minutes 10 Dumbbell Snatch, 50/35# 10 Yard Shuttle Run

Workout of the Day

Strength of the Day

10 Front Squat EMOM for 5 minutesor5 Squat Cleans EMOM for 5 minutes

Level 1
40 Dumbbell Snatch40 Yard Shuttle Run

Rest 2 minutes

30 Dumbbell Snatch

30 Yard Shuttle Run

Rest 2 minutes

20 Dumbbell Snatch

20 Yard Shuttle Run

Rest 2 minutes

10 Dumbbell Snatch

10 Yard Shuttle Run

Level 2
40 Dumbbell Snatch, 25/15#40 Yard Shuttle Run

Rest 2 minutes

30 Dumbbell Snatch, 25/15#

30 Yard Shuttle Run

Rest 2 minutes

20 Dumbbell Snatch, 25/15#

20 Yard Shuttle Run

Rest 2 minutes

10 Dumbbell Snatch, 25/15#

10 Yard Shuttle Run

Level 3
40 Dumbbell Snatch, 35/20#

40 Yard Shuttle Run

Rest 2 minutes

30 Dumbbell Snatch, 35/20#

30 Yard Shuttle Run

Rest 2 minutes

20 Dumbbell Snatch, 35/20#

20 Yard Shuttle Run

Rest 2 minutes

10 Dumbbell Snatch, 35/20#

10 Yard Shuttle Run

Level 4

40 Dumbbell Snatch, 50/35#40 Yard Shuttle Run

Rest 2 minutes

30 Dumbbell Snatch, 50/35#

30 Yard Shuttle Run

Rest 2 minutes

20 Dumbbell Snatch, 50/35#

20 Yard Shuttle Run

Rest 2 minutes

10 Dumbbell Snatch, 50/35#

10 Yard Shuttle Run

Get more awesome: 30 Hang Power Clean (empty bar)

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Monday – September 8th, 2014

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