Wednesday 2.27.2019

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111Station 2 – Half-Turkish Get Up x 4-5 reps each sideStation 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – Plank from Elbows x 40-60 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 – 30 Seconds of Assault Bike (for Calories)Station 2 – 12-16 Alternating Dumbbell SnatchesStation 3 – 16-20 Push-upsStation 4 – 6-8 Tall Box Jumps (choose a height that challenges you -- safely -- and step down from each rep)

"PERFORMANCE"

A. Take 20 minutes to build to today’s 1-RM SnatchIf you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allowB. Every minute, on the minute, for 16 minutes:Even minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RMOdd minutes – 30 Seconds of Rowing (for Calories)*Note loads used on the Snatch, and Calories achieved in each set of Rowing.

"COMPETITION"

A. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – Ring Muscle-Up x 3-5 repsMinute 2 – Handstand Walk x 30-50 feetMinute 3 – Double Unders x 40-60 repsB. Take 20 minutes to build to today’s heavy single SnatchC. Every minute, on the minute, for 16 minutes:Even minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RMOdd minutes – 30 Seconds of Rowing (for Calories) or Ski Erg*Note loads used on the Snatch, and Calories achieved in each set of Rowing.

"ENDURANCE"

2 x 4000m Row with rate increase / 4 minute restRow two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Rest walk 4 minutes between pieces.