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23
10
2018

Wed 24/10 : What do you do when no one is looking?

By Scotty 0

It is when no one is looking that things change for many people!

I will just have one more biscuit, one beer won’t hurt, maybe I will have dessert tonight, I will go for the walk tomorrow!

If you want see change, then things have to change, it is that simple.

Warm Up (5-15 mins):
AMRAP 5 mins @ easy pace:
5 x Inchworm Push-ups
10 x Air Squats
15 Russian KB swings @ light weight

With an empty barbell or broomstick:
5 x Snatch Grip Deadlift
5 x Hang Snatch Pull (Shoulders only)
5 x Hang Snatch High Pull
5 x Hang Muscle Snatch
5 x Pause Overhead Squat (3 sec in bottom)
5 x Burpees Over Bar
5 x Hang Power Snatch + Overhead Squat
5 x Hang Squat Snatch

Strength/ Skill (15-35 mins):
Hang Squat Snatch
6 x 3

WOD (35-50 mins):
AMRAP 12 mins:
21 Dumbbell Deadlifts (22.5/15kg)
15 Sit-Ups
9 Dumbbell Push Press (22.5/15kg)

Rx+ option: GHD sit-up (advanced/experienced athletes only)

Scaling Options:
Hang Squat Snatch: Use appropriate weights that allows for good technique, break up into Hang Power Snatch + Overhead Squat, Hang Power Snatch only for raw beginners
DB Deadlift: reduce weight, work to a target if cannot maintain good position near the floor
Sit-up: anchor feet under DB’s if needed
DB Push Press: reduce weight

author: Scotty

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