***Attention all OG members***
Todd Blanchard’s church (Crossroads) is hosting an event called “Pick it up Moss Bluff” on Saturday May 15th. The purpose of this event is to pick up trash/debris in the public areas of Moss Bluff still cluttered from hurricane laura/delta. The event will be from 8am-noon, or depending on if cleanup is finished or not. Open gym will be assigned a geographical location to clean/pickup.
There is a sign up sheet by the whiteboard. If you have a truck availble to use for hauling off trash put yes or no under the column listed "truck available?". We will have until May 4th to fill out this roster so i can give Todd and the church a headcount.
I have no doubt that the OG community will show up in full force for this event. Lets show the Moss Bluff area how strong we really are!
Any questions contact Ben at 337-377-9259
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
3-4 Sets
5 snatch grip deadlifts (empty bar)
5 snatch high pulls (empty bar)
5 muscle snatch (empty bar)
5 power snatch (empty bar)
100m Run
4. Workout Prep
1 Set: (at workout pace)
4 Power Snatch (at workout weight)
50m Run
4 Power Snatch (at workout weight)
35 Power Snatches (75/55)
400m Run
35 Power Snatches (75/55)
50 Power Snatches (75/55)
400m Run
50 Power Snatches (75/55)
-Rest until 10:00-
400m Run
25 Squat Snatches (135/95)
400m Run
Target Time each set: sub 8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
Stimulus for today’s workout high is high intensity with the intent to attack each movement. The workouts are similarly set up with different weights but the goal is still the same….ATTACK!!!!!!
Grip and Rip, Run Fast…. That’s all there is.
WORKOUT STRATEGY & FLOW
Power Snatch: First weight should feel like you’re whipping a diary rug. Goal is 25+ reps on the 2 sets of 50 and remember to relax the grip at the top and breathe. Muscle snatch will be quicker but power will save arms. Second workout the weight goes up and the strategy turns to fast singles. Pick up, drop, repeat while looking to hit a rep every 4-6 seconds. Stay close to the bar!
Run: The distance is just 400m but that doesn’t mean sprint. The run for the first workout and opening run of the second workout should be approached the same. Pacing should be around 80% while keeping the shoulders and grip relaxed and be ready to work when reaching the final 20m. Last 400m of the second workout is whatever is left in the tank. Push the pace and sell out at the end to finish strong.
Don’t be a baby and go harder than you think.
* Rest 60-90 seconds between sets
– (1+1) x 3 sets
* Rest 2 minutes between sets
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