Thursday 4-27-17

Coach's thoughts on the day:
Your A1/A2 don't need to be at the same weights. What we are trying to do is follow a heavy movement with a fast movement. So on the deadlift go heavy but focus on being in a good position, low hips, and the rise at the same rate at the shoulders. The High pulls need to be fast. If you can't come off the floor fast with good position then go from the hang, get vertical leg drive. Notice in the picture I've posted the position. Tall, Vertical elbows, and a close bar. Everyone should be striving for a similar position.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • A1: Snatch Grip Deadlift (6x5)

  • A2: Snatch High Pull (6x3)


  • Metcon (AMRAP - Rounds and Reps)

10min AMRAP

10 Burpees
20 Sit-ups
40 Double Unders