Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch
Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.
Post loads to comments.
Exposure 6 of 8
AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.
Post rounds, Reps, and Rx to comments.
What’s this new Active Life Strength class all about? Coach Keith explains in this handy video! This program will be the first of its kind, a small group class using Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and spots are limited. Go here to register!
Best of the Blog 2017: Eat, Pray, Gainz
In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. In 2017 we revived a CFSBK blog tradition by sharing some awesome recipes from Coaches Fox and Whit! Check out these delicious (yet easy) concoctions:
- Sausage and Tortilla Egg Bake
- Turkey and Green Salsa with Black Beans Skillet
- Coconut and Red Lentil Curry
- Yellow Vegetable Curry with Steamed Cod
These will come in handy for those of you doing the Look, Feel, Perform Better Challenge, which… holy crap… starts on Monday! See the checklist we posted on Tuesday to find out how you can participate.
Yesterday’s Results Board: Back Squat | Thrusters, Toes-to-Bars
We’ve Been Burying People All Wrong The Outline
Cracking the Brain’s Enigma Code Scientific American