Friday 08.08.14

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Come cheer on the Midnight Thrusters at their last softball game this Sunday the 10th at 3:30pm Burton Park, San Carlos. Post game celebration will be at The Office at 4:45pm. Everyone is welcome. Come and hang out.

Also please remember the regular 6:30PM class has been changed to only open gym or barbel club.

Skills/Strength
Back Squat
3x3 (85%)
WOD
1-10
Med Ball Squat Cleans (L2 20/14 l1 16/12)
Russian Twist (each side)
Wall Ball
100m Sprint with ball

Thursday 08.07.14

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The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a brief push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

Skills/Strength
EMOM for 10 Min
4 Muscle Snatch+
2 OHS (50-60% of snatch)
WOD
100 Double Unders
Run 100m
4 Rope climb (SUB 8 Rope K2E)
Run 100m
30 Front Squats (135/95)B Run 100m
100m DB Farmer Carry (70/50)
Run 100m
20 One-Arm DB alt. snatch (70/50)
Run 100m

Wednesday 08.06.14

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A comfort zone is a beautiful place but nothing ever grows there.

Skills/Strength
Ring Push ups
3x5 Work up to something heavy
WOD
AMRAP 12 Min
10 HSPU on plates
(4 45lb plates for men/
4 25lb plates for women on 2 each side)
10 Tire Flips
100 Walking Lunges

Tuesday 08.05.14

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We do not practice muscle cleans all that often but they are a good skill transfer exercise to the clean. The muscle clean removes the pull under the bar while keeping all other mechanics the same—the bar is pulled as it would be in the clean, but you continues lifting it to the rack position without re-bending the knees. This movement can be helpful as a strength exercise to improve the lifter’s power in the third pull. It can also be helpful to correct crashing of the bar on the shoulders by allowing the athlete to practice racking in a more controlled manner and without the distractions of surrounding movements.

Skills/Strength
EMOM for 12 Min
4 Muscle Clean + 2 Push Press (50-60% of clean)
WOD
2-4-6-8-10-8-6-4-2
Squat Cleans
(L2 155/115 l1 135/105)
Bar MU

Monday 08.04.14

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SNATCH PULLS – Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Skills/Strength
Snatch Pulls
4x3
110% of snatch 1RM
WOD
AMRAP 20 Min
5 Burpees
5 Pull ups
Run 200M
10 Burpees
10 Pull ups
Run 200 Meters
*Continue increasing sets by 5 until time is up