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June 26, 2010

June 26th

We are a user friendly gym here at Rogue Fitness. As the athletes came in today I asked them what they wanted for their workout. Long? Heavy? Skill? A benchmark Girl? Not to my surprise, “no, no, no, and no!” they asked for something short and fast. The workout was very basic explosive movements. But with the clock beeping every minute, forcing 3 heavy deadlifts, it would stagger the athletes rhythm and focus. This workout was great to watch as all the athletes did it Rx’d.

SKILL
3×2
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Full Squat Snatch
*Going through all 4 movements= 1 rep

WOD
20- Jumping Back Squats (75/45)
20- KB Tall Swings (53/35)
20- Box Jumps (24″)
20- Power Snatch (75/45)
20- Donkey Kicks
20- Burpees

*3 Deadlifts on the minute every minute (185/115)

June 26, 2010