Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
10 L/10 R Bottoms-up Kettlebell Press- light
10 Inchworm + Push-ups
45 secs Wall Sit
10 Burpees
10 Strict Press, 45/35 lbs
Weightlifting
Week 6
I. Every 2 - 3 mins x 5 sets: Block Power Snatch
2 x 3 reps @ 65%
1 x 3 reps @ 70%
1 x 3 reps @ 70 - 72%
1 x 3 reps @ 72 - 80%
Blocks are to be set so that the barbell at your knees.
II. Every 3 mins x 5 sets: Low Hang Snatch + Snatch
2 x 2 + 1 reps @ 70%
2 x 1 + 1 reps @ 75%
1 x 1 + 1 reps @ 75 - 80%
Low hang snatches are below the knees. Snatches from the floor with a 2 sec pause in catch.
% based on 1RM Hang Snatch
III. Every 2 minx x 4 sets: Segmented Snatch Deadlift
2 x 3 reps @ 90 - 95+%
2 x 3 reps @ 95 - 100%
This will be performed from the floor with a 3 sec pause at the mid shin and 1 inch above the knee before finishing the deadlift at the extended hip position. Return the bar to the floor with control and hang on to the bar throughout the 3 reps. Use straps if you have them.
Conditioning
Option 1
For Time
35 / 26 cal Machine
15 Deadlifts
12 Handstand Push Ups
9 / 6 Ring or Bar Muscle-ups
Alternative 12 Pull Ups
Rest 1 minute
25 / 18 cal Machine
15 Deadlifts
12 Handstand Push Ups
9 / 6 Ring or Bar Muscle-ups
Alternative 12 Pull Ups
Rest 1 minute
15 / 11 cal Machine
15 Deadlifts
12 Handstand Push Ups
9 / 6 Ring or Bar Muscle-ups
Alternative 12 Pull Ups
RX 225/155 lbs - 245/170 lbs -265/185 lbs
Scaled 165/115 lbs - 185/125 lbs - 205/145 lbs
Option 2
For Time
30 cal Machine
15 Overhead Squats
20 cal Machine
10 Overhead Squats
10 cal Machine
5 Overhead Squats
-- then --
30 cal Machine
15 Power Snatches
20 cal Machine
10 Power Snatches
10 cal Machine
5 Power Snatches
RX 95 / 65 lbs
Scaled 75 / 55 lbs
* Use 2 diff machines if available for Part A and Part B.
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