FresnoJoe (08-23-2015)
FresnoJoe (08-23-2015)
CatchyUsername (08-12-2015), FresnoJoe (08-23-2015)
Here is tomorrow's workout. Again the Burgener warm up and the skill transfer exercises are done with a pvc and easy. It's just designed to teach you the movements. Everything below that is with weight.
Burgener Warm-up
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
Snatch Grip Deadlift (2x3)
Snatch (2x3)
The metcon below is AMRAP...as many reps or rounds as possible in 10 minutes. A double under is jumping roper and passing the rope under your feet twice for every jump. I can't do those so I just do single. 15 calorie row is rowing on the row machine for 15 calories.
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP of:
21 Double unders
15 calorie row
9 Squat snatch 115lb/78lb
FresnoJoe (08-23-2015)
That will make his wife stronger than it will make him. Better to try to increase functional back strength. A body that is thoroughly strong is less prone to injury. Lifting 50-100 pounds from the floor and to above head will make for strong shoulders, midsection, spine and legs but not a strong chest nor a strong back. Deadlifting huge weights with various grips might affect the back somewhat but then we are talking about several hundred pounds. I have deadlifted 300 pounds for reps but it still wasn't a good back exercise.
FresnoJoe (08-23-2015)
Here is tomorrow's workout. Same warmup as above post (BURGENER WARM-UP; SKILL TRANSFER EXERCISES). The Metcon is timed. I'll let you know how long it took me. :)
Heaving Snatch Balance (2x3 70%, 75%)
Overhead Squat (2x3 70%, 75%)
Metcon (Time)
50 squats
40 Abmat sit-ups
30 Hand release push-ups
20 Strict pull-ups
30 Hand release push-ups
40 Abmat sit-ups
50 squats
FresnoJoe (08-23-2015)
You should tell us how you fared with :
"20 Strict pull-ups"
FresnoJoe (08-23-2015)
I can't do them. I do 'ring rows' instead.
Put gymnastic rings about shoulder high and grab them, step forward to get more lean, and lean to full arm length back with my heels on the floor and pull myself back up to the rings.
Anyway, it took me 18:24. It appears the fastest time today was 8:10.
FresnoJoe (08-23-2015)
This thread is depressing and Krystian should delete it
FresnoJoe (08-23-2015)
FresnoJoe (08-23-2015)