(NEW CYCLE WK 4 DAY 3)
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
*Rest as needed between sets
**Pause in receive for 3 seconds
7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.
Back rack step ups:
20 Barbell Back Rack Step Ups (10 each side) @7.5/10 RPE
16 Barbell Back Rack Step Ups (8 each side) @8/10 RPE
12 Barbell Back Rack Step Ups (6 each side) @8-8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each side) @8.5-9/10 RPE
6 Barbell Back Rack Step Ups (3 each side) @9-9.5/10 RPE
*Rest as needed between sets.
3-4 Sets
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
*Rest as needed between sets.
**Weighted Side Forearm Plank - place plate on top leg then lift the leg.
Metcon: 16 min cap each set
2 sets:
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD Sit Ups
45ft Handstand Walk
-straight into-
3 Rounds
7 Bar Muscle Ups
50ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-
Scaled:
2 sets:
3 Rounds
5 Sandbag Cleans (100/70)
5 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD Sit Ups
20ft Handstand Walk
-straight into-
3 Rounds
5 Bar Muscle Ups
25ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-
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