Snatch

100 Day Double-Under Challenge: Day 1

This is a back-off week, so, you can go 50% this week or take the whole week off.

• Snatch 5-5-5, 50% of 1RM

Rest and then,

• 10 minutes Handstand Push-ups
• 5 minutes Squats
• 2 minutes Pull-ups
• 1 minute Push-ups

Post loads and total reps to Message Board.

Ok, so a few things in CFT news.

1. We've met the quota for the Grass-Fed Beef. Should anyone be still interested, see me and we'll work out the details.
2. I am going to streamline the DROM and warm-up for classes. I've noticed that it takes about 15-20 minutes to get to the practice session after you guys/gals get warmed up. This is good and bad. Good because you get loosened up and get to work on your gymnastics skills but Bad because it takes too long. With my long winded explanations of the lifts and their finer points, we typically run over time. So, I'm going to revamp the class and keep it simple on the explanations of the lifts. The DROM will be short and to the point. I will still mix it up but keep it simple. The warm-up will still have gymnastics skills involved but mostly on the days when we'll have a short practice b/c the lift is a no brainer. I can make technique improvements when you guys/gals are lifting on movements like the Press.
3. We're getting back to our roots, well, kinda. More Olympic weightlifting in the schedule. Everyone is improving nicely but I really believe that Oly lifting is a big key to athletic success. Don't get me wrong, I believe in heavy Power lifting for developing strength so we'll still get plenty of it.
4. Is anyone interested in a self Myofascial Release clinic? It is taught by an instructor that a lot of affiliates are using. I'm unsure of the cost at this point but I can get all the details if we get a group interested.

Post thoughts and your interest for the clinic to comments.