Snatching Power

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Thursday 080510 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/70% 1RM
Work:  4 sets of 3 reps @80% 1RM, 1 set Max Reps @80% 1RM
–Rest–
On the minute for 12 minutes:
3 Power Snatch (65% 1RM)

Post Deadlift Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 80% 1RM.  Note that the final set is for Max Reps @80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in the full front squat position and jerks should be locked out to full elbow and shoulder extension.

For the Metcon, use the posted % for Power Snatch.  This should not be too easy if you’re using the correct % of your Snatch 1RM.

ENDURANCE WOD tonight at 6pm!
Run or Row
20 Rounds
20 seconds of work
10 seconds of rest    

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — Only 1 spot left!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5

Coach Glenn Pendlay’s athletes in action!
[youtube]http://www.youtube.com/watch?v=leegpLl1K0A[/youtube]