Saturday, 15 October

*****0730 unstructured lifting*****

MUSCLE SNATCH, 5 X 5 @ light weight

POWER SNATCH, 5 X 2 @ 73-78%


Build to a heavy complex of 1 [snatch + overhead squat], 5 min time cap

then, rest 1 min

at min 6, 50 handstand push ups, 10 overhead squats (RX 185/115) (Scaled 135/75), 5 min time cap

**********0900 CLASS


15 min of Power Snatch Technique working to a set of 3 quick singles

“Hard Knock Life”

[Teams of 3]
3 Rounds:
50 Synchro AbMat Sit-ups (LvL 2/3 GHDs)
600 Meter Run (Together)

Directly Into…

Max Rope Climbs

[Every Switch on rope]:
30 Double Unders

*Score = Total Rope Climbs

STRUCTURE: In Teams of 3 athletes will complete 3 rounds of 50 synchronized abmat sit-ups and a 600m Run together, once those 3 rounds have been completed they will complete as many rope climbs as possible in the time remaining. Once onto the rope climbs athletes must complete 30 double unders after each turn they take on the rope climbs, so it may be better to go for more than 1 at a time before switching.

Additional Work

  • 60 mins of Zone 2 cardio, every 5 mins starting at the 5:00, 1-2 mins of pulling practice


Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.


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