5 March 2019

Don't keep trying to out exercise poor nutrition choices. Realize you true potential by fueling your performance. Meat and veggies, some fruit, little starch, no sugar. Reduce the carbs and get off the couch:   Off the Carbs, Off the Couch

Don't keep trying to out exercise poor nutrition choices. Realize you true potential by fueling your performance. Meat and veggies, some fruit, little starch, no sugar. Reduce the carbs and get off the couch: Off the Carbs, Off the Couch

Article: Off the Carbs, Off the Couch

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
***
OR
***
Double Under Practice
- 100 or 2 min practice

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Shoulder:
i. 1:00/side Trap Smash (ball)
ii. 1:00 Child's Pose - walking hands
iii. 10 Wall Slides - PVC OH Press
- hips, shoulders, elbows, hands on wall ...
iv. 8 Staggered "Y" Turn-Outs
v. 8 Banded / Ring OHS

Weightlifting
Zots Press (3-3-3-3-3)
Establish 3RM;
1x3 E3MoM-15

Snatch Hip Movement
3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

Metcon (Weight)
Snatch
15-12-9
E4MoM-12
Rx= unbroken sets;
only touch and go from floor;
keep bar off floor, no re-grip on floor ...

Warm-Down
Repeat Snatch Hip Movement ...