Weightlifting
Every 1:30 mins x 7:30 mins
1x [ 1 Power Snatch + 1 Squat Snatch ], pick load
Holding at 80% of your 1 rep max squat snatch. This is not touch-and-go, but you have the option to if you like. Focus on the power snatch and transfer that same power into your squat snatch.
Every 1:30 mins x 15 mins
1 Squat Snatch
Starting at 75% of your 1 rep max and then increasing each set. Goal today is to finish with most sets within the 82-85% 1RM range. Get comfortable with lifting heavy frequently, this is a great workout to better prepare for the coming weeks. This an inspiration from the prior snatch workout you completed 2 weeks ago on the Friday.
Every 3 mins for 5 sets: Back Squat
1 x 6 reps @ 65%
1 x 5 reps @ 70%
1 x 5 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 82%
Conditioning
RX Version
For Time
10 Bar Muscle Ups
21 GHD Sit Ups
7 Bar Muscle Ups
15 GHD Sit Ups
5 Bar Muscle Ups
9 GHD Sit Ups
3 Bar Muscle Ups
Rest 5 minutes
3 Bar Muscle Ups
21 GHD Sit Ups
5 Bar Muscle Ups
15 GHD Sit Ups
7 Bar Muscle Ups
9 GHD Sit Ups
10 Bar Muscle Ups
Scaled Version
2 rounds, each round for time, of:
5 Banded Bar Muscle-ups or Box Turnover Muscle Ups
10 GHD Sit-ups
7 Banded Bar Muscle-ups or Box Turnover Muscle Ups
14 GHD Sit-ups
9 Banded Bar Muscle-ups or Box Turnover Muscle Ups
18 GHD Sit-ups
Rest 4 mins between each round.
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