031014

session 1:

4/8 front/back squat
-5 sets @ 80% 1 RM

Metcon: 5 RFT
15 swings 70/53
20 jumping lunges (10 each leg)
20 DUs

Session 2:

10 min Snatch EMOM
- Power snatch + hang power snatch (above knees) + hi hang full snatch
- same weight or heavier over last week.

Accessory abs and low back (GH abs and reverse hypers are preferred if available):
4x25 abmat situps
OR
4x20 v-ups
OR
4x15 GH abs

alternate with 4x20 reverse hyper extension (NOT GH raises) OR hyper extension OR superman


after judging 14.2 this weekend i saw a lot of deficiency in chest to bar pullups. some of this stems from lack of strength while some of this stems from lack of quality control/effort on the participants part and when a judge was there to call people out it was obvious who did and didn't really put in work.

My point is take the time to make sure movements are performed with good quality/range of motion and that you scale to an appropriate weight or movement that maximizes the work you are doing.