Every 90 seconds for 8 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid-Hang Snatch High Pull + Mid-Hang Snatch
Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Return to the floor for the Snatch High Pull. Don’t pull the bar crazy high on the High Pulls. Anywhere above naval height is plenty high.
Post loads to comments.
5 Rounds for Time:
20 Wall Ball 20/10, 14/9
3 Deadlifts 315/225
Rest 3 minutes
The Wall Balls should be unbroken on the fast end or broken up into 2 sets with a quick rest. The Deadlifts should be on the heavy side for you but unbroken. Aim for consistent times on each round, scoring fastest and slowest rounds.
Post times and Rx to comments.
Our new sandbag rack, now organized by weight, over at 608. Want to play with sandbags and other fun implements of destruction? Check out Strong Fit on Saturdays at 8am!
- SCHEDULE CHANGE: Today’s 11am Active Recovery class is cancelled.
Ankle Mobilization with a Band and Kettlebell
By David Osorio
Originally posted on 6.15.17
Here’s a great little ankle mobilization you can set up with a band and kettlebell that is highly efficient and ergonomic. Set up a green jump stretch band low on the upright of a rack, and loop the other end around the joint line on the front of your ankle.
That means the “corner” where your foot and ankle meet, not on the front of your tibia (shin bone). Once you’ve got the band where you want it, crawl out so that the angle of the band is a continuation of your foot line. That means your toes, your heel, and the band should all form a straight line when viewed from above.
Grab your kettlebell and place it on your knee to introduce a little more compression into the system. The compression causes the ankle joint to close in the direction you want it to.
Finally, you can hook your back foot over the band so that it creates a slight downward vector in the band, which will help optimize the joint distraction.
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