Thursday 6/26/2013 WOD
We are sadly saying good bye to Jason (pictured in middle) as he moves from NYC into the burbs. He is always the first guy in the gym every morning and always comes in with a bright smile. Even at 5am. Losing one of our family members is always a tough thing for us at EVF, we wish him and his family all the best on their new journey. One day I will find that footage of Jason crushing toes to bar only to let go and well, you can only imagine what happened next 🙂 Good luck big guy!
Warm up
LAX Ball 2 mins per scapula
Shoulder traction with bands
Hip/ankle mobility coaches choice
Snatch balance
Skill/Sport
Level 2 (advance)
5 sets of
3 position Snatch
Snatch from the ground
Snatch from the hang (top of the knee)
Snatch from the high hang (hip)
That is considered 1 rep. Build up to a heavy set with out dropping the bar.
Level 1
“Squat” Snatch from the hang position
3-3-3-3-3
Stay at a low to moderate weight
For those who have very poor shoulder or hip mobility use just the bar to work on depth and efficiency
Training
Level 2 (advance)
400 Meter run
40 Power Snatches (75/55lbs)
400 Meter run
Level 1 (beginner)
400 meter run
40 Plate ground to over head (45/25lbs)
400 Meter run
2013 06 26