Sept 23, 2016

 

a) WARM UP:

Row for 2 mins – increasing pace every 30 secs

With an empty bar, perform this complex 20 times:

  • Deadlift
  • Hang power clean
  • Front squat into a thruster
  • Lower bar on back
  • Back squat and sit and bottom of squat for 10 secs
  • Stand the squat up.  
  • Behind the neck push press
  • Start over

After 20 rounds, finish with 10 empty bar snatch balances.

b) SKILL:

Snatch Complex – Building every 1:30 for 9 min:

From the rack:

  • 3 Snatch Balance + 1 OHS (add 10/5# to last week’s weight)
c) METCON:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are pull-ups,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are squats.

**There is no rest between exercises.

d) ACCESSORY WORK:

3 rounds:

  • 10 Back extensions on GHD – hold 2s at parallel to ground
  • 10 single arm upright rows per arm – use db, go slow, pull as high as you can

 

e) RECOMMENDED MOBILITY:

  • stretch your lats and shoulders via banded lat distraction, roll lats and outer delts

 

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