Warm Up
2 Rounds for Quality
25ft. Broad Jump
25ft. Bodyweight Lunges
15 Abmat Sit Ups
30 sec Handstand Hold
Session 1
Weightlifting
Week 7
Note: Skip Part I & III if you are short on time
I. EMOM 6: Muscle Snatch + Snatch Balance
3 x 2 + 2
3 x 2 + 1
Use heaviset weight you can for each set
Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.
II. Every 3 mins x 6 sets: Snatch Pull + Squat Snatch
1 x 2 + 2 @ 70%
1 x 2 + 2 @ 72 - 75%
1 x 1 + 2 @ 78%
2 x 1 + 2 @ 80%
1 x 1 + 2 @ 82%+
Sets are not touch and go, reset between.
% based on 1RM Squat Snatch
III. Every 3 mins x 4 sets: Low Hang Snatch Pull
2 x 3 @ 100%
2 x 3 @ 105%
% based on 1RM Squat Snatch
Hang position is 1 inch below the knees. Use straps if available.
IV. Every 2 - 3 mins x 4 sets: Pause Back Squat + Back Squat
1 x 2 + 3 @ 75%
1 x 2 + 2 @ 80%
1 x 2 + 2 @ 82%
1 x 1 + 2 @ 85%
1 x 1 + 2 @ 85%+
% based on 1RM Back Squat
Pause back squats are with a 2 sec pause in the bottom.
Conditioning
Option 1
For Time
200m - 400m - 600m - 800m Run
3 - 4 - 5 - 6 Ring Muscle Ups
Alternative 6 - 8 - 10 - 12 Chest to Bars or Renegade Rows
8 - 12 - 16 - 20 Burpee Box Jump Overs, 24/20 in
Machine Subs:
20/16 - 35/28 - 50/40 - 70/55 cal Row or Ski or Bike Erg
Option 2
4 Rounds for Time
50 ft. Dumbbell Front Rack Walking Lunge
6 Devil Press
18 Handstand Push-ups
RX 50/ 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds for Quality
10 L/10 R Single Arm Bottoms-up Kettlebell Press, pick load
50ft. Overhead Barbell Carry
max effort Wall Handstand Hold
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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