Workout of the day

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17
Jun

Thursday 06.17.10
Push Press:
5-5-5-5-5

10 Rounds of Alternating Tabata Intervals:
Knees to Elbows
Sit-ups

rest 60 secs

3 x 10 Back Extensions

post loads and scores to comments

hungry? paleo? preparation anxiety?

then you must peruse Amy Pinto's blog Performance Cooking

14
Jun

Monday 06.14.10
Snatch Balance:
3-3-3-3-3

AMRAP in 8 minutes:
50m Shuttle Run
8 KB Swing (HEAVY!)
16 Push-ups

post loads and times comments

Allyson M, Heather B, and Jane H having fun with bells in the morning light

Snatch balance is a skill transfer exercise that requires speed, accuracy, and power all working in concert. Any deviation from this will result in a failed attempt, when working at max loads.  Its ability to reveal poor mechanics in the overhead squat is powerful, as a violation in midline control, shoulder stability, and balance becomes immediately apparent vs the strict overhead squat that will allow you a slow death.

Chris Spealler v Eric O'Connor - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CLASS CHANGE REMINDER:
This Thursday's 5:30/6:00am class is being combined and transferred to the pool, so don't forget to sign up for our Swim WOD.

14
Jun

Friday 06.11.10
Deadlift:
5-3-3-1-1-1

For time:
200m Run
75 Squats
400m Run
50 Squats
800m Run
25 Squats

post loads and times comments

The relationship of the scapula and the bar in the deadlift starting position. (Illustration is courtesy of Lon Kilgore)

Watch Andy Bolton set a World Record in the Deadlift

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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