Nice snatch

Now I could go with a low ball joke about the snatch and my athletes and how nice and fast they are but I am going to take the high road and leave you with this video!

Training:
Dumbell snatch left arm x5
Squats x 10
Dumbell snatch right arm x5
Max rounds in 10 minutes

Boy Scouts Offer To Give Breast Exams @ Yahoo! Video

We will do these in my basement.

Core Strength

True core strength comes from handling heavy weights through a full range of motion utilizing a compound movement. Front squats fit the bill well, if at anytime the athletes midline stability begins to relax the squat will fail and more than likely sending the weight and the athlete forward.

Training:
Front squats 5x3

Saturday morning

Another technique day but I introduced and focused on the sumo deadlift high pull or SDHP. This movement is a gateway move to the more technically exacuted olympic lifts, the snatch and clean and jerk. Also the movement is great in everyday life for when someone has to pick something fairly heavy off the ground and put it up somewhere. The key points I want my athletes to focus on is proper starting positions and reaching full extension before pulling the bar to the chin.

Training:
Learn and practice the SDHP




Thanks to Crossfit

Friday

Did lots of practice with the pvc pipe to learn proper overhead press technique. Remember to keep the weight as close to the midline of the body as possible as this is the most efficient path for the bar to follow. And at the top lock out fully and shrug those traps hard.

Training:
Learn and practice the overhead press

Thursday

This one a little more lethal than I thought when I came up with it.

Training:
2 handed swings
Burpees
25-20-15-10-5

Giving the lower body a break

"Favre are you crazy!? 40 pull-ups!!" 8 minutes later, DONE! You guys kick ass.

Training:
40 pull-ups
40 push-ups
30 pull-ups
30 push-ups
20 pull-ups
20 push-ups
10 pull-ups
10 push-ups
5 pull-ups
5 push-ups

Front squats

Upright and elbows high, if you think your elbows are high enough then try to get em higher! maintain an active lumbar arch in your spine and drop below parallel. If your ass is sore the next day then you know you were going to proper depth.

Training:
Front squat 5x3