Thursday, February 24 'Row/one-arm DB snatch'

The dumbbell snatch is difficult. A one arm dumbbell snatch is even more difficult. Core gets hammered by maintaining stability throughout the entire movement, but it is a thing of beauty when you are hitting it, you feel things are locked on. Until then, it's a grueling struggle to maintain stability, keep that shoulder active, and keep those knees out, with weight on the heels.

1000m row
One arm DB snatch, 50 reps
750m row
One arm DB snatch, 35 reps
500m row
One arm DB snatch, 20 reps

Eric- 25  27:16
Dan- 20  24:18
John- 25  26:23
Casey- 30  31:57

Outstanding work guys... Madman, Dan (son of Zeus), John, and  Eric- way to hang tough.

This session turned into less of a workout, and more like a skills class in that a bunch of people were working on the dumbbell snatch- great job Alice Ann, Bart, LJ, DT, Brandi, and Tammy, Holley, and Katherine. This is a motor skill challenge of the first order, and you guys did really well.

Take some time and get down on the deck and stretch those tight pillar muscles. If you have a pain ball with you, get some flossing and feathering. Accumulate 100, then stretch those bad boys. Don't forget that tight bundle above the hip flexors. For some reason, I think you guys may be tight there too. Rub it. Massage it.

Thanks for all the terrific efforts today. Thanks for another great day at CFSF.

http://www.mobilitywod.blogspot.com/

Train consistently, get comfortable being uncomfortable, learn new skills, evolve-
CFSF