top of page

LA Class September 11, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Warm-up:

10 Cal machine

20 90/90 Switches

20. Alternating scorpion stretches

10. Slow Cat cows

5/side perfect stretch

Wrist prep

Burgener warm up snatch

Strength: (Power Snatch + OHS)

Wave 1

3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch


Wave 2

3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch


Wave 3

3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch


Metcon: AMRAP 18 min

1000m/800m Row or 60/48 Cal Bike

50 American kettlebell swings

40 Medball Situps (20/14)

30 Alternating Front rack lunges (95/65)


Advance athletes you can go for GHDSU



104 views0 comments

Recent Posts

See All

LA Class Feb 11, 2024

Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...

Hyrox Class Feb 11, 2024

Basic Prehab/Activation 2 min machine 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula Pushups 20 Plank...

Kamp Lokal Feb 11, 2024

Metcon 5 sets (1 set every 3 minutes): 9 Shoulder to Overhead (135/95) 15 Bar Facing Burpees 21 Toes to Bar (must be done in sets of 7+)...

Comments


bottom of page