Not being preachy or anything, but saw this today and it made me think, if we reinforce these behaviors in our athletes, then they are sure to pass those traits on to their kids.

#realtalk

Olympic Lifting:

Snatch
3×2  – Go heavy but not to max (shoot for 85-90% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      5×3 @ 95%  of weight used in Snatch work
B) Pause Back Squat*
      5×2 (As Heavy As Possible)
*Only pause on the 1st rep of each set, complete the 2nd w/no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 5 Paused Back Squats, then rest 60 seconds. Repeat until all sets are complete

Post Squat weights used to Comments

WOD:

EMOM for 10 min:
Odd – 250M row
Even – rest

-After last minute of rest

EMOM for 10 min:

Odd – 10 burpee to 45# plate
Even – rest

Jot down the times for each 250M row and each 10-rep set of burpees.  Post your average for both to Comments

Video courtesy of Strength In Depth.  So, drop down for your burpees, make sure chest and thighs hit the ground.  Then pop up and jump on top of your plate.  Hop off and go into the next rep.  You only have to do 10 per set, so make these good quality burpees.