Thursday 102314


Strength:               Front Squats 1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 70%

WOD:                       For Time and can be partitioned and arranged in any order

DU’s x 120 (Scaled to 300 singles)

Push-ups x 60

Power Cleans (165/115, 135/95, 115/65) x 30

Wednesday 102214



Strength:               Snatch Grip DL to position 1 (top of DL position) x 2 , followed by a snatch pull, followed by a power snatch, 6 sets of this. DL, DL, Pull, Power snatch  (*** Read the informartion below on snatch grip deadlifts).

WOD:                       2 RFT

Thrusters (115/75, 95/65) x 15

Pull-ups x 10

KB Swings x 20

Rest 3 minutes


Thrusters (115/75, 95/65) x 15

Pull-ups x 10

KB Swings x 20

* Bring some running shoes just in case we have time to ensure this beautiful fall weather.

What strength exercise works the posterior chain harder than deadlifts, due to its increased range of motion? That’s right, the snatch grip deadlift.

We’re all well aware of the benefits of the deadlift, as it develops total body strength, incorporating nearly every muscle in the body from head to toe. The gluteus maximus, erector spinae, lateral and medial aspects of the hamstrings, quadriceps, trapezius, rhomboids, deltoids, finger flexors, and forearms are all called upon to pick the bar up and put it down. Simple, right? In theory, yes, but a lot of researchers and coaches have dedicated their lives to improving sport performance, and more specifically, with regards to powerlifting, deadlifting performance… so widen the grip to where you typically snatch from and try some slow and controlled DLs. We will be doing these heavier in the near future, so practice it light today.