Archive for May 23, 2012

Thursday 20120524 Open Workout

Posted: May 23, 2012 by totactfit01 in Uncategorized


Have you wanted to get stronger?  Have your WOD times not been where you wanted them to be?  Have you wanted to work on technique on such lifts as Squat, Deadlift, Power Cleans, Press, or Bench Press?  You’re in luck.

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.

Now, back to today’s Workout…..


One-Arm KB Snatch

Video courtesy of KettleBell Athletics.  Notice the position of the dumbell at the start.  It is very important that you have your thumb aimed toward your body as the KB goes between your legs.  Next, unlike a nomal KB swing, here you want to get a very high pull that is close to the body.  Next, as you drop your body down for the catch, punch up to avoid the KB from crashing on your forearm.


AMRAP: 15Min                            

 4  Pistols                                            

4 Pull-ups                             

4 handstand push-ups


Post total reps to comments/

Extra Credit:


Video courtesy of Fitness Magazine.  Once you find your blance in this position, do 3 30-second holds, then 2 60-second holds, then 1 90-second hold

Cash Out:

Anterior Shoulder Mash

Video courtesy of Mobility WOD.  You will not believe how much relief this will give your shoulders!  Just keep remembering that end goal when grunting through these. 🙂  Grind through it, TactFitters, and you’ll increase your range of motion, meaning more successful, safe overhead lifts, meaning a better athlete!