Monday 3.11.2019
"FITNESS"
A. Four sets of:Turkish Get-Up x 2 reps each armRest 45 secondsStrict Pull-Ups x 4-6 reps @ 2110 (add weight if these are easy -- or scale to Negative Only Pull-ups x 3-5 reps @51A1 tempo; A= assist)Rest 45 secondsSandbag Carry or Dual Kettlebell Front Rack Carry x 100-150 feetRest 45 secondsB. For time:24 Alternating Dumbbell Snatches12 Calorie Assault Bike18 Alternating Dumbbell Snatches9 Calorie Assault Bike12 Alternating Dumbbell Snatches6 Calorie Assault Bike*Compare to 5.2.2018
"PERFORMANCE"
A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):2 Snatch Pulls + SnatchThe load should built throughout the 18 minutes of this session, from approximately 55-85%. Focus on the Snatch Pull should be keeping a solid torso position as the bar approaches the hips, then "shrug" and extend the legs and hips with the bar in the power position.B. Five rounds for time of:10 Hang Power Snatches (95/65 lb)30 Double-Unders
"COMPETITION"
A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 4 reps @ 60%*Set 2 – 3 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%Then rest two minutes before starting…Every 90 seconds, for 6 minutes (4 sets):Back Squat x 2 reps @ 80%Focus on speed on the concentric portion of these squats (meaning get out of the hole quickly!)B. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):2 Snatch Pulls + SnatchThe load should built throughout the 18 minutes of this session, from approximately 55-85%. Focus on the Snatch Pull should be keeping a solid torso position as the bar approaches the hips, then "shrug" and extend the legs and hips with the bar in the power position.C. Five rounds for time of:10 Hang Power Snatches (95/65 lb)30 Double-Unders
"ENDURANCE"
5 rounds @sustained effort20/15 Calorie SkiRest walk 1 minute200 Meter RunRest walk 1 minute20/15 Cal RowRest walk 1 minuteRest 2 minutes, then...3 rounds for time of:20/15 Calorie Ski200 Meter Run20/15 Calorie Row