“Power Sntach…”

Posted: January 7, 2016 in Uncategorized

Just As I Predicted…

The New Year Season Is Upon Us…

Please Note… This Doesn’t Go For EVERYBODY @ RCCF…

You Spent The Entire Weeks From Thanksgiving Up Until Sunday, January 3rd 2016, Eating What You Want & Not Training…Maybe You Came In Once A Week… But For The Most Part… You Have No Clue What’s Going On…

Meanwhile… The Dedicated Athletes Were Training Day In & Day Out… And READY To Go Come The 1st Week Of January!!!

If I Were To Ask Them What’s Their 1 Rep Max Power Snatch They Could Spit It Back To Me In A Heart Beat… Or At Worst… Just Run To Check Their Phone Or Log Book & Then Bam!!!

“My 1 Rep Max Is “X”lbs…”

Sweet!!! We Have Something To Work With!!!

But Let’s Be Honest… That’s… Maybe… 25% Of RCCF… If That…

To Those 25%… I Say Thank You…

So I Did Change The Strength For Today…

After The Initial Warm Up… (500 Meter Row, JunkYard Dog, Burgener Warm Up…)

We’re Going To Spend Roughly 15-25 Mins On Power Snatch Practice…

For Those Of You Who Have A 1 Rep Max… Today Might Kinda Of Drag Along Because We Will Be Working With A Lot Of Athletes Who Have Never Performed… Hell… Don’t Even Know What A Power Snatch Is…

So… If You Know You’re 1 Rep Max… Here’s What I Want You To Do…

After The Initial Warm Up… You Will Perform 25 Single Power Snatches @ 60% Of Your 1 Rep Max…

No Touch & Goes!!!

For Everyone Who Does Not Have A 1 Rep Max… We Are Just Going To Practice With LIGHT Weight!!!

Some Of You Might Be Stuck On The PVC Pipe… Some Of You Might Be Performing Hang Power Snatches…

Which Is Fine…

You’re Not Trying To “PR” Today!!!

You Are Trying To Establish A Foundation To Work With For The Upcoming Weeks…

Which Means…

YOU NEED TO WRITE DOWN YOUR NUMBERS!!!

Because Next Week… We’re Going To Go A Little Bit Heavier…

That Being Said… I Know There Are Some People Who Don’t Like Olympic Lifting…

Fine… Don’t Come On Thursdays Because Thursday’s Strength Will Always Be Power Snatches For The Current Cycle…

Now If You Want To Get Better On Your Olympic Lifts But Can’t Come On Saturday’s…

Well… Come On In!!! The Water’s Fine…

Here’s The CliffNotes Version…

THE 40 DAY PALEO CHALLENGE!!!

YOU’LL BE SEEING THIS POST ALL WEEK…

The Challenge Will Last 40 Days From Your Initial Weigh In…

You Have 2 More Days To Weigh In!!!

Weigh Ins Will Be Performed Weekly.. BUT… No Penalties Will Apply…

At The End Of 40 Days… You Must Have Lost At Least 7% Of Your Starting Body Weight…

There Is A $100 Buy In… $25 Goes To The Winner…

If You Do Not Win… But Lost 7% Of Your Starting Weight Or More… You Get Your $75 Back…

If You Do Not Lose 7%… That $75 Goes To The Box…

You Can Weigh In With Myself, Ivan, Danielley Or Alicia…

And Don’t Worry… We Got A Brand New Scale!!!

Mando Macias's photo.

ALRIGHT… HERE WE GO!!!

Strength:

Now Here’s Breaking It Down Piece By Piece…

Power Snatch Practice For About 15-25 Mins

MetCon…

For Reps of 15-12-9:

OverHead Squats (Rx’d: M-95lbs/F-65lbs…)

KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

Burpees

3…2…1…GO!!!

Mando

1.6.2016 WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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