7.29.2022
Warm-up
[3-10:00]
7:00 warm up
bike 1:00 - increase effort/round
10 PVC pass Throughs
5 PVC OHS
5 snatch Grip PVC RDLs
5 PVC snatch balance
Specific Prep
[10-15:00]
Demo and then 3-5 practice reps of each movement in Today's snatch complex (with empty bar or PVC)
Hip Power Snatch/Hip Snatch
OHS
Weightlifting
[15-27:00]
Hip Power Snatch + Snatch Balance + Hip Power Snatch (1.1.1 x 8 sets; every 90s)
Priority is positions and speed
Hip Snatch + Snatch Balance + Hip Snatch (1.1.1 x 8 sets; every 90s)
Specific Prep
[27-35:00]
Wall Ball Shot Cues: Hips descend back and down and finish below the top of the knee while keep torso vertical and lumbar curve maintained. Just like the Push press earlier in the week, hip and legs extend rapidly and THEN throw ball to target.
PREP
5 WB thrusters
5 wall ball shots
+
Deadlift build to workout weight:
2-3 sets x 6-8 reps
Metcon
[35-55:00]
Down In It (Time)
5 rounds for even Splits (20:00 Time Cap)
9 Deadlifts (165/115)
9 Wall Ball Shots (20/14#)
6 Deadlifts
9 Wall Ball Shots
3 Deadlifts
Bike EXACTLY 2:00 at easy pace b/t each round
OPEN(RX+): Deadlift (185/135)
CC: PACER/SUSTAIN
GOAL: 1:30-2:00 per round of work and same number of calories each 2:00 bike
Deadlift weight should be on moderate side and easily unbroken through entire 5 rounds
Down In It (BUILD) (Time)
5 rounds for Even Splits
9 Deadlifts (95/65)
9 Wall Ball Shots (14/10#)
6 Deadlifts
9 Wall Ball Shots
3 Deadlifts
Bike EXACTLY 2:00 at easy pace b/t each round
Cool Down/Stretch
[55-60:00]
Foam Roll quads and lower back 5:00
