9/27/12 AND YA DONT STOP

Everyone has done a great job so far this week, keep it up!
I know everyone is pretty sore, so here is a mobility video for everyone. Unglue that high hammy and think about the upstream/downstream concept!



6:00 AM Group

This is going to be another instructional session. We are going to work on the clean and the pullup, and if we have time we will do a conditioning workout.
Here is a link to the pullup bands- http://www.roguefitness.com/rogue-monster-bands.php You are going to want the green band.
Check out these videos!





7:05 AM Group

Today is about Snatches... lots and lots of Snatches

Warmup-
General Dynamic
Unglue your high hammies (see the video at the top of this post)
Lax ball along the scapula, the usual
Internal Rotation!
Super Secret New Barbell Smash Mob (you'll see)

Strength-
Max Effort Power Snatch
Work up to a heavy single, but don't let your technique go to crap!

Conditioning-
60 Power Snatches (girls use empty bar, guys use 75-95)
At the top of each minute perform 2 burpees
NOTE- there is the option to do this workout with Dumbbell Snatches, we will walk about who this is appropriate for.