WOD
Monday
Warm-up
MINDSET
**"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." – Bruce Lee**
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.
We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.
What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Just like on the jump rope… seek out the reps.
*DAILY MOVEMENTS*
Power Snatch –
_________________________
**"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." – Bruce Lee**
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.
We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.
What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Just like on the jump rope… seek out the reps.
*DAILY MOVEMENTS*
Power Snatch –
_________________________
Clear The Air (AMRAP – Rounds and Reps)
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
***DESCRIPTION & STIMULUS***
* 4:00 Rounds – shooting for 3-4 rounds
* Movement Functions – Lower Body Push (Squat) to Lower Body Push w/ Upper Body Pull (Row) to Ground to Overhead (Power Snatch) – lots of similar movement patterns, which is why this workout will catch up on us.
POWER SNATCH
– 20 reps can take anywhere between 1:00-2:00. Grippy.
– Athletes should be able to do 10-12 unbroken of the load they choose, that isn’t a max effort.
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
***DESCRIPTION & STIMULUS***
* 4:00 Rounds – shooting for 3-4 rounds
* Movement Functions – Lower Body Push (Squat) to Lower Body Push w/ Upper Body Pull (Row) to Ground to Overhead (Power Snatch) – lots of similar movement patterns, which is why this workout will catch up on us.
POWER SNATCH
– 20 reps can take anywhere between 1:00-2:00. Grippy.
– Athletes should be able to do 10-12 unbroken of the load they choose, that isn’t a max effort.
Beyond the 60 – May 10th (Weight)
ACCESSORY (BEYOND THE 60)
**3 Sets For Quality:**
15 Single Dumbbell Reverse Lunges (Each Leg)
30 Single DB Glute Bridges
**3 Sets For Quality:**
15 Single Dumbbell Reverse Lunges (Each Leg)
30 Single DB Glute Bridges