-Warm-up-
10 minutes:
Row 500 meters
5 minutes:
2 rounds:
5 bear complexes (empty bar)
5 pull ups
-Olympic Lifting-
A. 3-position snatch (mid-thigh, below the knee, ground)
This is a snatch from each of the three positions and are squat snatches. After a few warm up sets at lighter loads, complete 1 rep every 90 seconds for 5 sets.
This is a snatch from each of the three positions and are squat snatches. After a few warm up sets at lighter loads, complete 1 rep every 90 seconds for 5 sets.
-Strength-
B. Back Squat 1-1-1-1 reps
Warm up using the following rep scheme: 5-5-3-3-2. Increase in load each warm up set until you reach your first work set. You may continue to increase load each work set but you get only 4 attempts. Complete on a 3 minute clock.
Warm up using the following rep scheme: 5-5-3-3-2. Increase in load each warm up set until you reach your first work set. You may continue to increase load each work set but you get only 4 attempts. Complete on a 3 minute clock.
-Conditioning-
C. Amanda
9-7-5 reps for time of:
Muscle up
Squat Snatch 135/95
Scale muscle ups first to bar muscle ups (use nothing more than a single green band if you'd like to try assisted bar muscle ups but you must complete prescribed reps) then burpee pull ups at least 6" above your reach.
Scale muscle ups first to bar muscle ups (use nothing more than a single green band if you'd like to try assisted bar muscle ups but you must complete prescribed reps) then burpee pull ups at least 6" above your reach.
-Cool down-
Couch stretch (1 minute per leg)
Sit and Reach (1 minute)
Post all results to comments.
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