Warm up:
A. Burgener Warm up Snatch - 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
Snatch Balance
10 Minutes (one set every minute)
3 Snatch Balance @45-55% 1RM Snatch
High Block Snatch
4 High Block Snatch @65-75% 1RM Snatch
4 High Block Snatch @65-75% 1RM Snatch
4 High Block Snatch @65-75% 1RM Snatch
4 High Block Snatch @65-75% 1RM Snatch
*Rest 2-3 Min between sets.
**Focus on vertical leg drive and speed under the bar.
Kettlebell Incline Bench Press
10 Incline Kettlebell Bench Press @7-8/10 RPE
10 Incline Kettlebell Bench Press @7-8/10 RPE
10 Incline Kettlebell Bench Press @7-8/10 RPE
10 Incline Kettlebell Bench Press @7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.
Metcon
AMRAP 10 Minutes @ 70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)
-Rest 5 minutes-
AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk
Workout Description Video:
Scaled:
AMRAP 10 Minutes @ 70% effort
3 Burpee Ring Muscle Ups
15 Crossover Singles
50ft Kettlebell Goblet Lunge (53/35)
-Rest 5 minutes-
AMRAP 10 Minutes @ 70% effort
12/10 Calorie Ski
10ft Handstand Walk
15 Kettlebell Swings (53/35)
10ft Handstand Walk
コメント