Workout
24 min AMRAP
400m run w/ medicine ball (20/14)
12 Pull ups
12 Hang power snatch (115/75)
**It has been a pretty overhead intensive week, so hopefully you arms have a little more omph left in them. A long workout (no strength component) always follows our double strength day, and we have one more overhead burner. This workout will tax your lats and your grip from the get-go with the medicine ball run. Hold the ball however you want to make your way around the block. Yes, it’s supposed to be awkward and uncomfortable. Then you’re expected to pull your chin over the bar 12 times with pull ups, and then get a barbell over your head another 12 times. Seems like we’re asking a lot from you today, right? No more than the usual. But when your shoulders and lats are taxed, there’s the additional mental component to the workout – how to keep moving on when your body is fatigued. Now you’ll need to figure out not only is the least awkward (v most comfortable) way to hold the ball and still get around the block quickly; how to break up the pull ups to save your arms a bit for the hang power snatches; dial in that kipping technique so the aggressive hip extension powers you over the bar to save your lats a bit; and using that same hip extension to get the barbell overhead on the snatches. Snatches and lunges from Friday might’ve made you a little more sore than expected especially if you’re feeling a bit tired still from “Nancy” on Wednesday. Give your lats a little foam roll TLC prior to class and give this one your all.
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