Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Behind the Neck Snatch Grip Bamboo Bar Presses*
5 Bamboo Bar Overhead Squats*
10 Ring Rows
20 Goblet Hold Alternating Lateral Lunges
30 Banded Good Mornings
*If no bamboo bar then sub for 5 seated dumbbell z-press and single arm dumbbell overhead squats (each arm).
Followed by…
Four sets of:
50 Foot Pogo Hop
Rest walk back to the start
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
*No touch and go.
B.
Every other Tuesday on this cycle will offer EITHER back squats or deadlifts. If you are severly lacking in one capacity or the other, please prioritize that movement more often than the other. Example… You are a very squat dominant athlete but struggle with your pull. You should perform the deadlift progression today knowing that you’ll be back squatting on Saturday. If you are in your off-season and would like to prioritize strength, feel free to perform both movements and skip the metcon.
Deadlift
Five sets of 5 reps @ 65%
*No touch and go.
Rest 2 minutes between sets
OR
Back Squat
Five sets of 5 reps @ 65%
Rest 2 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
15 Chest to Bar Pull-Ups
15/10 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (135/95lbs)
Rest 2 minutes between sets and continue until either 60 snatches OR four rounds have been completed.
D.
Three sets of:
12-15 Goblet Hold Heel Elevated Narrow Stance Squats
Rest 30 seconds
35-40 Reverse Hypers @ 35-40% of 1RM Back Squat
Rest 1-2 minutes
*If no reverse hyper then sub for 30 GHD Hip Extensions.
Athlete Training Notes
| Who’s ready to sprint today? Our workout today is all about speed to maximize your time on that barbell. Aim for unbroken on the chest to bar pull-ups because you’ll be coming off a rest each time. After that you’ve got a high effort sprint on the bike, not a blackout pace, but try to get the bike done in about 30-40 seconds or so. That should hopefully leave you with at least a minute on the barbell where it’s time to grip it and rip it. Work on that cycling speed but as always, make sure your reps are quality! Today is a great chance to practice your touch and go power clean cycling if this weight is well under 40-50% of your 1RM. Make sure when you put your score in that you leave some detailed notes so we see how things went from round to round both from a score standpoint and a physiological one. |
“Keep it up!”
Its like you read my mind You appear to know so much about this like you wrote the book in it or something I think that you can do with a few pics to drive the message home a little bit but other than that this is fantastic blog A great read Ill certainly be back
A. 80lbs
B. Back sqt-130
C. PCL reps- 5/6/5/6 w/85lbs
What i dont understood is in reality how youre now not really a lot more smartlyfavored than you might be now Youre very intelligent You understand therefore significantly in terms of this topic produced me personally believe it from a lot of numerous angles Its like women and men are not interested except it is one thing to accomplish with Woman gaga Your own stuffs outstanding Always care for it up
먹튀검증커뮤니티에 참여하여 안전한 온라인 놀이터 정보를 공유하고 받아보세요! 다른 사용자들의 경험과 후기를 통해 사기 피해를 예방하고 안전하게 게임을 즐길 수 있습니다.