MONDAY 3-25-19

WARM UP

1 MIN Run, Row or Run (Easy Pace)
then,

3 Rounds:

10 Reverse Grip Shoulder Dislocates
10 GHDSU
10 Russian KB Swings
10 Narrow Grip OHS

ACTIVATION

3 Rounds:
* Alternate Movements

30 secs Front Rack Lat Stretch
10 Dynamic Scorpions

GYMNASTIC SKILL 15 MIN THEN MOVE ON TO SNATCH AND FRONT SQUAT
5 Sets:

5 Bench Bar MU
Superset with
8 Hollow Opens (Dynamic)

 

STRENGTH ACCESSORY
5 x 1 Single Hip to Bar Pull ups
Scale it with a band

Maybe Get a Bar Mu?
Do a Set or Two!

BARBELL WARM UP

*With an empty barbell:
5 Snatch grip strict press
5 Snatch grip push press
5 Sotts press
3 Hang muscle snatch
3 Hang power snatch
3 Hang snatch
3 Muscle snatch
3 Power snatch
3 Snatch
KEEPING THE WHEELS GREASED

Warm Up Sets:
Every 1:30 for 4:30 (4 sets):
Set 1: 1 Hang power snatch + 1 snatch @ 35%
Set 2: 1 Hang power snatch + 1 snatch @ 45%
Set 3: 1 Hang power snatch + 1 snatch @ 55%

Working Sets:
Every 1:30 for 9:00 (6 sets):
Hang power snatch + snatch
Set 1-3 @ 62.5%
Set 4-6 @ 67.5%
STRENGTH/POWER
FRONT SQUAT –

Warm Up Sets:
Every 1:30 for 6:30 (4 sets):
Set 1: 5 Front squat @ 30-35% of 1RM (estimated)
Set 2: 4 Front squat @ 40-45% of 1RM (estimated)
Set 3: 3 Front squat @ 50-55% of 1RM (estimated)
Set 4: 2 Front squat @ 60-65% of 1RM (estimated)

Every 1:30 for 12:00 (8 sets):
1 Front squat @ 70% 1RM

Notes:
Use this session to help with recovery from the open workout and work on technique. The primary goal for each movement is speed and technique at moderate loads. Decrease loading or volume as needed to be recovered.

 

 

 

 

 

 

 

 

 

 

 

 
1 Min Assault Bike (Medium Pace)

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