Tagged as: snatch

Not all meats are created equal

I don’t know about you, but I spend a LOT of time at the meat counter at the grocery store.  I love my meat.  We all do, otherwise we probably wouldn’t be Paleo.

Not all meats are created equally, though, and they all have different, sometimes confusing labels on them – all natural, organic, grass-fed, free-range, etc.  Instead of just throwing up your hands in confusion and settling for the cheapest option, I want you to be versed in the vague and often misleading language of the meat industry.

-Natural

-Free Range

-Pasture Raised

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Legs

Monday’s Workout:

One Minute on..One Minute off for 10 minutes of:

Clean & Jerk for 5 minutes (135/95)

Snatches for 5 minutes (95/65)

Tuesday’s Workout:

15 minutes of work-

200m Run

10 Overhead Squats (PVC or Barbell)

15 Box Jumps

Tuesday, January 3, 2012

Why do we program 21-15-9 instead of 20-15-10?

Answer: It a reverse pyramid which is an old and tried and tested set scheme. It allows for a consistent weight to be used over multiple sets.The decreasing nature refers to the “decay-rate” experienced by people who do them with a fixed weight. You do the first set of 21, and when you do the set of 15, your strength has “decayed” such that the 15 feel about as hard as the 21. When you do the final 9, it feels as hard as the 15.. Plus, all three numbers breakdown into 3s. Don’t slow down…Speed up!

Workout of the Day

Skill/Power: Snatch (work on Speed through the middle)

Conditioning
21-15-9
Burpee
Double Under

Rest 3minutes:

21-15-9
Wall Ball
Pullup

Time Cap: 20min

Tuesday

Strength: Snatch

Conditioning:
For Time:
400m Sprint
21-15-9
Overhead Squat (95/65)
Burpee

From the shoulders down the technique is identical to the air squat. An immature air squat is exposed during barbell movement. The other variable required for the success of the overhead squat is ideal shoulder mobility. In this case, a comfortable “bicep to ear” range of motion is ideal for this movement.