EMOM 15: 8 KB Swings (24/16kg) 8 Goblet Squats Complete all rounds unbroken Scale loading/volume so you have at least :25 seconds of rest each minute at the start Post and scaling and a cue to remember
Make sure you look at your compare-to data from May 10th for this one! Check your notes, make a plan for exactly what you need to in each interval to set a PR. Then, execute the plan and get that new PR up on the board! No, it’s not going to be easy (just reference those notes form last time), but these are the days the community pushes each other to be better and put forth the effort that leads to changes in our work capacity. Now ROW!
Workout of the day: 10 minutes of RMU skill development -then- For max meters… Row 3:00-2:30-2:00-1:30-1:00-0:30 -rest 2 minutes between intervals- Post total meters rowed Compare to May 10 2023
Here we have a weightlifting piece that isn’t for load. In fact, the heaving snatch balance often challenges athletes before the loading is even close to something they think will feel heavy, and that’s the point today! To practice this skill transfer exercise over a lot of PVC reps, empty barbell reps, and maybe moderately loaded reps so that you get more comfortable dropping under the bar quickly while still receiving it in an active shoulder position. This is for everyone. So, come in to The Hut, be humble, practice, practice more, and get better.
Snatch Balance 5-5-5-5-5 shoot for a moderate loading that allows you to mack mechanical adjustments post all loading