Warm Up
3 Rounds for Quality
45 secs Row
10 Inchworm + Push-ups
10 Barbell Good Mornings
10 Back Squats, 45/35 lbs
Weightlifting
Week 10
I. Technique Warm Up: Sotts Press
3 x 4 reps
Use this as a technique warm-up. Work on mobility in the bottom catch position.
If you cannot fully reach the bottom of your catch position go as deep as possible and stay light to work on technique. Start with an empty bar or training bar and add a small amount of weight each set.
II. Every 2 - 3 mins x 5 sets: Snatch
2 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 2 reps @ 85%
Sets are not touch and go, reset between.
III. Every 3 mins x 4 sets: Snatch Pull
2 x 3 @ 105%
2 x 3 @ 105%+
% based on 1RM Squat Snatch
IV. Every 2 - 3 mins x 5 sets: Back Squat
1 x 4 @ 75%
1 x 4 @ 80%
2 x 4 @ 85%
1 x 4 @ 85%+
% based on 1RM Back Squat
Conditioning
Choose 1
Option 1:
Every 4 mins x 5 sets
400m Run or Row
20 Wall ball Shots
Alternative Empty Bar Thrusters
RX 30 / 20 lbs
Scaled 20 / 14 lbs
Option 2:
3 Rounds For Time
50ft. or 20 DBs Front Rack Lunges
75 Double Unders
30 Alt. DB Snatch
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds
10 Weighted Strict Pull-ups, pick load
Alternative Upright Row
15 L/15 R Seated Single Arm Band Lat Pull Downs
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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