4.25.2022
Warm-up
[3:00-13:00]
7:00 AMRAP
1:00 Row
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
Skill Work
[13:00-16:00]
Broad Jump (6 sets x 1 attempt; every 30s)
*each for max distance
*Scale to a Banded Hip Thrust with 3s Eccentric
Working in some plyometrics here with the idea of trying to hit a 1RM broad jump within 5 attempts. You will probably hit it within 3-5 reps, so just go for the rest of the broad jumps trying to hit that target.
Specific Prep
[16:00-25:00]
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
PREP:
3 OHS @ 3333; with empty bar or PVC pipe - really fight for that good position
+
3 sets x 3-5 reps (40-50-60% of 1RM)
Weightlifting
[25:00-35:00]
Overhead Squat (10:00 EMOM x 3 reps)
*starting @ 60% and increase to 70%
Specific Prep
[35:00-45:00]
Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
Snatch: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
PREP:
3 halting snatch - (pull off the floor slow and controlled, then hold 2s just below knees, then snatch from there pausing 2s at receiving position in the bottom of the squat
3 Squat snatch - this time slow off the floor but no pause, increasing speed from knees through rest of lift
+
build to workout weight
Metcon
[45:00-52:00]
Golden Eye (AMRAP - Rounds and Reps)
7:00 AMRAP
12/10 Cal Row
7 Squat Snatch 95/65#
Open/RX+: 115/85#
CC: Sprint
Goal: 4+ Rounds
The focus here is to work to stay on a challenging pace on the rower while remaining smooth and consistent with our snatches today. We should be able to push the pace a little here as its only 7 minutes long, but having squat snatches will keep things a bit slower as we have to remain technically proficient.
Golden Eye (BUILD) (AMRAP - Rounds and Reps)
7:00 AMRAP
10/8 Cal Row
10 Hang Power Snatch 75/55#
Scaling Considerations
We are looking to build solid technique today on the snatch while also not limiting intensity, so If you are not to point with Snatch to keep reps SOLID in a metcon setting, lets first move to a lighter load, then alternating DB Snatch, and lastly Kettlebell swings
Cool Down/Stretch
[52:00-60:00]
2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose
Accessory Work
Metcon (Time)
3 Sets, For Quality
10-12 Lu Raises
10-12 Weighted Hip Extensions
EXTRA Competitor WOD
Weightlifting (Before Main WOD)
Conditioning (After Main WOD)
Cyclical Conditioning (End the Day)
Snatch (7 Sets of 2 Reps @ 65-70% R: 60sec b/s)
from blocks
Back Squat (@00X0; 6:00 EMOM x 5 Reps @ 60%)
Metcon (Time)
For Time:
12-9-6
Dual KB Hang Snatch 53/35#
Bar Muscle-Ups
Metcon (5 Rounds for reps)
5 Sets
500/400m Ski Erg @ 5k Pace
R: 30sec
500m Row @ 5k -2sec/500m
R: 1:00
