Truth teller.

Tuesday, December 20, 2011

Warm-up:

4x:

1 minute jump rope, singles

30 second handstand hold

DROM, include 1 minute on each side of banded shoulder distraction (video)

20 Hollow rocks

10 strict toes to bar

Dumbbell overhead squat, 5 each side

Practice the snatch then perform:

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Cool Down:

Tabata Bar Taps

Post time to comments.

From the vault: bar tapping with the one and only Rico.

The usual caveats will apply today.

 If you struggle with the basic air squat and can’t get into a stacked overhead position, you may do power snatches or practice your overhead squat instead.  Don’t risk injuring your shoulder as the one arm snatch necessitates a solid position at the bottom with the dumbbell locked out overhead.  If you can’t get your toes to the bar, get your knees, legs, or feet up as high as you can.

 Pick a standard for wherever you’re at and stick to it!

A little lengthy, but worth the watch….”Why we get fat?” (mov/wmv)