Monday August 16, 2021

“Passion first and everything will fall into place.” -Holly Holm

3x 9  Air Squats | 7 Push Ups | 5 Pull Ups or 10-15s hold above bar or 5 KBS
5 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch

Extended Arm Lizard Pose 
Saddle Stretch

Strength: Power Snatch
Building to a moderately heavy double

10 Rounds For Time
8 Ground to Overhead @ 95/65
10 Bar Facing Burpees

Time Cap 15 Minutes 

Dumbbell version:
10 Rounds For Time
8 Double DB Snatches @ 50/35
10 DB Facing Burpees

Bulletproof shoulders:
10 Rounds For Time
8 Deadlifts @ 135/95
10 Top Up Burpees

10 Rounds For Time
200 Meter Run
10 Burpees

Stimulus: Pacing Threshold. This is Open workout 20.1. It’s a great test of capacity and we’ll be using this over the next 8 weeks to improve snatch strength, cycling and pressing and burpee capacity. Use this to learn where you are today. Know your time for this workout. 

Strategy: This workout is all about your maximum sustainable pace. Rounds 1-5 are a buy in and rounds 6-10 are the actual workout. Going out too hot will make for a long workout as seconds tend to disappear in this workout. Know realistically what you can hold across 10 rounds in order to be consistent. Let’s look to hold even split times and keep moving, once you’re done with the 5 round know your split time. Also take note that the total volume is 80 power snatch and 100 Bar Facing Burpees. There are a few different ways to break this up: 

Unbroken Snatches. How fast can you go on the burpees
2 Sets of snatches. Recover on the burpees
3 Sets of snatches or ground to overhead. Recover on the burpees

Burpees should be quick down and up and slow over the bar. Also realize that transitions do matter, let’s get started on the barbell right away. 

Mindset: Quick Transitions and Keep moving. Let’s go in with the mindset of getting back on the bar and keep moving as much as possible.