Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds
1:30 Jog
10 Push-ups
10 L/10 R Single Arm Bottoms-up Kettlebell Press- light
Weightlifting
Week 5
I. Every 2 - 3 mins x 5 sets: Block Power Snatch
1 x 1 reps @ 70%
2 x 1 reps @ 70 - 75%
1 x 1 reps @ 75 - 80%
1 x 1 reps @ 80 - 85+%
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 @ 65%
2 x 1 + 1 reps @ 70%
1 x 1 + 1 reps @ 72-75%
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 @ 85 - 95+%
2 x 3 reps @ 85 - 95+%
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
AMRAP 6
1 - 2 - 3 - 4 ....
Ring / Bar Muscle Ups
Alternative Chest to Bars
Power Snatch
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Rest 6 minutes
AMRAP 6
1 - 2 - 3 - 4 ....
Ring / Bar Muscle Ups
Alternative Chest to Bars
Power Snatch
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Option 2
For Time
100 ft. / 30 Front Rack Walking Lunges
50 ft. Handstand Walk
Alternative 6 Wall Walks
30 Ring Dips
Alternative Bench / Parallette Dips
50 ft. Handstand Walk
Alternative 6 Wall Walks
100 ft. / 30 Front Rack Walking Lunges
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Goal:
For quality work- work harder on your technique on the handstand walk and staying in unbroken 50 ft segments. Now is also a great time to practice your ring dip technique on the lower rings for best efficiency.
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