Wednesday 10/13

Stephanie hits a hard work capacity circuit in prepation for Jackson Hole

Cwistofa OKonna
Objective: Moderate / Light strength + work capacity

warmup: 4 rounds
12x Swings @ 35
10x Goblet squats @ 35
8x pushups
200m run

1) 5 rds
6x push press increase weight until difficult but doable
6x renegade row @ 35 (6L/6R)
10x russian twist with medicine ball
Instep stretch

2) 5 rds
10x front squat @ 95
3x plyo lap
8x 1 arm situps @ 35lbs (4L/4R)
Pigeon Stretch

3) 10-8-6-4-2
Clean grip snatch @ 75
box jump
100m run

Comments:
No heavy lifting today.....just moderate and light.  Friday look for some 8x3's and the more traditional strength programming.  The clean grip snatch is quickly becoming my favorite total body exercise.  It's hard, relatively easy to teach and do, and makes you breath hard.  Another great thing is that is doesn't beat up your body like heavy clean and presses or snatches.  I love those two exercises but the shoulders and hips feel it afterwards.

The WCAP circuit at the end is light loading.......that means you should sprint your ass off through it.  The countdown structure reduces the volume each round so you should be able to do it unbroken, even if you are a new athlete.

Below is a video of the athletes do clean grip snatches last week.