FRIDAY 9-20-19

Friday Early Post

Warm up

1-2 Rounds:

15 PVC Pass Throughs

30 AbMat Sit-ups

15 PVC Overhead Squats

30 Banded Pull Aparts

15 PVC Overhead Squats

15 PVC Narrow Grip Overhead Squats

30 Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Warmup Sets:

Take 3-5 Sets to Build to Opening 50% of snatch complex

Snatch Technique

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

• Today, using the same percentages, we move into a full squat

• Complete all 4 reps without letting go of the bar

• Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

• Sets: 50-55-60-60-60% 1RM Snatch

Snatch

On the 1:30 x 7 Sets:

3 Toes to Bar

2 Bar Muscle-ups

1 Hang Squat Snatch

1 Squat Snatch

STIMULUS

• Combining gymnastics and weightlifting in this ‘on the clock’ skill work

• Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

• The gymnastics rep numbers should be something you can complete unbroken every round

• You can break between each movement to maintain quality

• For example, you don’t have to go right from the last toes to bar into the first bar muscle-up or the hang squat snatch into the squat snatch

• Percentages are Based off your 1RM Snatch:

   Set #1: 65%

   Set #2: 70%

   Set #3: 72%

   Set #4: 74%

   Set #5: 76%

   Set #6: 78%

   Set #7: 80%

WOD

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (70’s/50’s)

20 KBS 50/35

20/15 Calorie Row

STIMULUS

• Looking to push the pace in this interval conditioning piece

• Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round

• Your score is the slowest of the 4 rounds

• Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

• Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

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