A. 6 sets of the following Snatch Complex, for max weight:
Snatch Grip Deadlift x 1
Snatch (Power or Squat) x 1
Overhead Squat x 1
Squat Snatch x 1
B. 3 sets:
20 GHD Situps
10 DB/KB Windmills per side

Advanced Class 2PM
A. 5 Sets for max weight & height:
3-5 Weighted Pullups
8-10 Box Jumps (Unbroken Rabbit Hops)
B. Flight simulator
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.

Competitors – Double days are your day to practice competition nutrition and recovery strategies.  As a rule of thumb, you don’t want to try anything new on competition day.  When planning your game day meals, make sure that you stick with nutritious, easy to digest foods that you feel comfortable with.  You may find that you are nervous and uninterested in food on game day, but you’ll need to refuel in between workouts, preferably immediately after each event.  If you don’t have enough time between events to eat and digest a lot of solid food, this might be a good time to consider a shake or smoothie.  So for those of you doing a double on Sunday, consider it practice for FrostFit.  Figure out what works and what doesn’t and tweak that for your next double day…

–Coach T.

Don't go buy an expensive ice pack. Instead get a supply of styrofoam cups, fill up a couple with water and keep them in your freezer. Not only is it cheaper, but it's *way* more effective. About 5 minutes of massage with one of these puppies will do the job.

Light phase. Day 1/8.
The light phase will be a mix of technique work, posterior chain development at high volume/low intensity, and some lifting at lower volumes. We will resume our “regular” programming on Friday next week. Try to avoid the temptation to do “extra” work that isn’t already a part of your regular weekly activity. Your body will reward you for this.

Nutrition modification…. for August 20 – 28 eat lower carbohydrates than usual and increase fat intake. A simple way to do this is to eat vegetables instead of fruit for most of your meals. If you are Zoning, cut the carb blocks down by about 40-50% and add 3 fat blocks for every carb block you cut. If you have no idea what you’re eating or why talk to your coach!!!

A. Snatch heavy single; 85% of that 3×1

B. Snatch Push Press 5-5-5 (RPE of 9)

C. 1+ L Up ladder – how far can you go on only 20 sec rest b/t sets? If you can’t L-Up, do knees to elbows. If you can’t K2E, do stict pullups.

D. Stretch quads, hamstrings and soleus.