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Friday 150313

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Well this looks like fun...agree or disagree?
You might not be aware, but we do offer private and semi-private (2-4 people) training at Sanctify. In fact, over the years, we've done a decent amount of it. If you're an existing member, private training could be a great way to get a little help if you have a specific goal (your first muscle-up, a certain snatch weight, etc.), a specific weakness that you want to shore up, or if you just want some more focused attention than what you can get in our group classes.

Whatever your goal, private training could be a good fit and if you have an existing membership, you're eligible to receive private training at a discounted rate.

If you're interested or have more questions, just shoot me an email and we'll discuss more.
SWU C - 3 rounds not for time (10 min cap)

L-handstand, 10 alt'g
Hollow/arch roll, 3 sec pause in each position, 2x each direction (8 total)
Wall balls, 8-10 reps, focus on perfect form - knees out, vertical torso

Fitness

A. 2 power snatch + 2 snatch balance w/pause in bottom, 6 sets, 90 sec clock, small build per set
+
1 min row/AD @ high aerobic effort
1 min shuttle run, 50' sections
1 min rest
x5 sets
+
1 min row for meters, all out

Notes:

- 2 sec pause in bottom of each snatch balance to get comfortable and stable down there
- rest 3-5 min after aerobic sets before 1 min all out

Performance

A. EMOM x8: 2-3 hang snatches (squat), light-moderate load, speed focus
+
1 min row/AD @ high aerobic effort
1 min shuttle run, 50' sections
1 min rest
x5 sets
+
1 min row for meters, all out

Notes:

- mid-thigh start position
- rest 3-5 min after aerobic sets before 1 min all out

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