Tuesday – June 4th, 2013

This week is starting off great.  We had the largest morning attendance we have ever had.  Our first Noon class had 10 participants.  Can’t report on the afternoon since it hasn’t happened for me yet.  I know there are some concerns with the new schedule.  I apologize for any inconvenience.  Please understand that we are doing this to improve your overall experience while in the gym.  As I mentioned, this morning was the busiest morning we have ever had and yet it didn’t feel like it because of the spacing between classes.  I have spoken to a few members that have some real timing issues with the new schedule.  No more 6 PM class has been a problem.  Our solution for these members has been to have them come midway through the 5:30 pm class, warm up briefly on their own, and participate in the workout of the day.  Then spend that 30 minutes between class times doing the strength and agility skill work that they missed.  We have a few people who will be trying this out.  While we prefer to have people participate in the full class we want you to know we are flexible and the schedule actually gives us more room for creative options.  It is also providing for much more time and space while you are here.  I don’t want to lose anyone because of the schedule change, but I believe this well better serve the vast majority of our members.
 We will be working the technique of the dumbbell snatch.  Throwing involves one arm.  Many athletic movements we do involve one arm working independently of the other.  We have been preparing for the dumbbell snatch movement for some time now.  Think of the all the turkish get ups, and overhead movements we have been doing lately.  The one arm snatch is a very dynamic movement that requires good coordination, accuracy and balance at the top of the movement.  Remember to drive that shoulder to your ear and reach as straight up as possible.  Listen to your coaches.  Start light and be proficient before increasing weight.
Workout Strategy
Repetition management will have to be at its finest today.  Coming up with a game plan will be crucial.  Here is what I recommend for our level 1 & 2 athletes.  Break up the wall balls into sets of 5 every 20-25 seconds.  Break up the pull ups into 4 or 5 manageable sets with a set rest (every 20-30 seconds).  Keep the box jumps at a steady non stop rhythm.  Since the Snatch is alternating arms you can keep these moving steady by bringing the weight down controlled keeping your back in an upright static position, knees bent into a good setup to go right into the next movement.  The advice for level 3&4 athletes.  Do 20 wall per minute.  Sets of 10 reps every 30 seconds to stay fresh for the pull ups.  Pull ups you can do 10 every 30 seconds, but don’t be surprised if these drop to sets of 5.  Just keep your breaks short.  You need to keep moving on the box jumps.  Focus on a good hip drive and you will be able to cruise through the Snatch.  If you don’t cruise through the Snatches then you went to heavy.
Workout of the Day
Strength of the Day                                                 Dumbbell Snatch Technique
Level 1: For Time


40 Wall Ball, 14/10#

40 Ring Rows

30 Box Jumps, 20/16

30 DB Snatch (Alternating Arms)

Level 2: For Time 

60 Wall Ball, 20/14#

15 Pull Ups

40 Box Jumps, 20/16

30 DB Snatch (Alternating Arms) 25/15#

Level 3: For Time 

60 Wall Ball, 20/14#

30 Pull Ups

40 Box Jumps, 24/20

30 DB Snatch (Alternating Arms) 35/20#

Level 4: For Time 

60 Wall Ball, 20/14#

50 Pull Ups

40 Box Jumps, 24/20

30 DB Snatch (Alternating Arms) 45/30#

Get more awesome: 3 rounds of 15 Ab Mat sit ups and 15 super mans.

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