Weightlifting
I. Every 1:30 mins x 9 sets: Muscle Snatch
4 x 2 @ 80 - 85%
1 x 1 @ 85% 1RM
4 x 1 @ Increasing load each set
Athlete Notes
If you don't know your 1RM muscle snatch, either work up to a load that feels like 80-85% of your capabilities for today and work from there or you can go off 60-65% 1RM power snatch.
Primary Objective:
Focus on keeping the bar path close throughout the entire lift.
Secondary Objective:
Torso position- don't lean off and arch to get the load above head, keep torso tight, think rib cage down.
II. Every 4 mins x 3 sets
9 - 7 - 5
Bar Muscle Ups
Deadlift
RX 305 / 205 lbs
Scaled
18-14-10 Pull-ups
215-185 lbs / 145-125 lbs
III. Every 3 mins x 4 sets: Back Squat
1 x 12 reps @ 60%
1 x 9 reps @ 65%
1 x 7 reps @ 70%
1 x 5 reps @ 75%
Conditioning
For Time
40 Alternating Dumbbell Snatches
70 Double Unders
30 Alternating Dumbbell Snatches
70 Double Unders
20 Alternating Dumbbell Snatches
70 Double Unders
15 Alternating Dumbbell Snatches
70 Double Unders
10 Alternating Dumbbell Snatches
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
4 Rounds for Quality
10 Glute Ham Raises
14 Rear Delt Flies
18 Alternating Dumbbell Bicep Curls
Pick load
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