Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
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AMRAP 7
1 min Machine
50 ft. Walking Toe Touches
20 Plank Shoulder Taps
10 Snatch Grip Push Press
Weightlifting
Week 5
I. EMOM 8: Muscle Snatch + Pause Overhead Squats
3 x 2 + 3 reps
1 x 2 + 3 reps
4 x 1 + 2 reps
Pause Overhead Squat- 2 secs in bottom
Use the heaviest weight you can for each set.
II. Every 2 mins x 5 sets: Snatch Grip Push Press
2 x 3 reos @ 65%
1 x 3 reps @ 70%
1 x 2 reps @ 75%
1 x 2 reps @ 78%
III. A Halting Power Snatch
2 x 3 reps @ 65%
2 x 3 reps @ 70%
1 x 3 reps @ 75 - 80%
Rest 5 - 10 mins
III. A Halting Power Clean
2 x 3 reps @ 65%
2 x 3 reps @ 70%
1 x 3 reps @ 75 - 80%
Complete each set of 3 reps as:
Rep 1: 2 sec pause below knees
Rep 2: 2 sec pause above knees
Rep 3: 2 sec pause in catch position
Conditioning
AMRAP 20
14 / 11 cal Ski or Row
25 ft. Handstand walk
Alternative 2 wall walks
4 - 5 - 6 - 7 - 8 - .... Clean and Jerks
25 ft. Handstand walk
Alternative 2 wall walks
Rest 1 minute after each round
Continue adding 1 Clean & Jerk rep each round until time expires.
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Gymnastics
I. 8 mins Practice
Handstand Push up Form
Freestanding Handstand Push Ups
II. 4 Rounds for Time
10 Strict or Kipping Handstand Push ups
20 secs Handstand Hold
5 Strict or Kipping Handstand Push ups
20 secs Handstand Hold
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