8.30.2021
Warm-up
[3:00-15:00]
2 Rounds
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side Ankle Stretch (on box or at rig post)
+
2 Rounds
8/8 Heel Touch Pistol Step-Downs
8 Scapular Pull-Ups
8 Ring Rows 2020 Tempo
Specific Prep
[15:00-23:00]
2 Sets
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 OHS
+
5 Sets
Tall Snatch + Snatch Balance
Weightlifting
[23:00-35:00]
Power Snatch + Hang Squat Snatch + Overhead Squat (1.1.2 ; Every 2:00 x 6 Sets)
** 75%+ of snatch, (start at 75% and increase by feel)
** Focus here is building consistency at higher percentages. Therefore, it is written as 75+%. This means we want all sets at or above 75%.
** Goal here it to really work on that solid position off the floor, build through the hip and hit a quality power snatch, then move into dynamic speed under the bar for the hang squat snatch, then 2 overhead squats to reinforce good form in the hole.
hang Power Snatch + OHS (2,.2; Every 2:00 x 6 Sets )
** Start Light and build as long as form stays solid
** Focus here is building good mechanics and familiarity with weights
Specific Prep
[35:00-42:00]
5 kip swings
5 pull ups -or- pull up variation for workout
+
4-8 practice pistols or variation for workout
+
6 box step ups
4 box step overs
2 box jump overs
Metcon
[42:00-58:00]
Gatsby (Time)
5 Sets (16:00 FIRM time cap)
12 Alt Pistols
12 Pull-Ups
12 Box Jump Overs 24/20"
REST 60sec between sets
Open/RX+: Chest to Bar Pull UpsCC: Threshold/PUSH
Choose bodyweight movement variations that are challenging but doable within time cap.
Choose a modification for the pistols that is quick and just the right amount of challenge as we want a little more of a metabolic effect today rather than a strength emphasis from those.
Gatsby (BUILD) (Time)
5 Sets (16:00 time cap)
18 Alternating Lunges
12 Ring Rows
18 Alt Step-Ups
REST 60sec b/s
Cool Down/Stretch
[58:00-60:00]
2:00 Barbell Adductor Stretch
1:00/1:00 Pigeon Pose
2:00 Saddle Pose
Accessory Work
Metcon (Weight)
3 Sets, for Quality
15 Banded Hollow Body Pull-Over
10/10 Single Arm DB Bent Over Rows
10/10 Single Arm DB Trap 3 Raise w/iso hold
