7.7.2021
Warm-up
[3-15:00]
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch
-----
2 Rounds through (empty BB Snatch Grip)
3 Segmented Snatch DL
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance
Weightlifting
[15-35:00]
Power Snatch (Build to 1RM)
Snatch (Build to 1RM)
Hang Power Snatch (5-5-3-3-1-1; )
build to a moderate single for the da
Specific Prep
[35-42:00]
Open(RX+):
3-5 Ring Swings
3-5 Strict Ring Pull-Ups
3-5 Strict Dips
+
3 Ring Muscle-Up to Catch, no dip
3 Ring Muscle-Ups, work on timing with catch into kip to dip
Fitness:
3-5 Ring Swings
3-5 Strict Ring Pull-Ups
3-5 Strict Dips
+
2 Sets
3 Banded or Box Ring Muscle-Up to Catch
3 Kipping Ring Dips
Build:
2 Sets
8 Scap Pull-Ups
8 Bar Kip Swings
3-5 Jumping Pull-Ups
3-5 Push-Ups
Metcon
[42-57:00]
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#CC: THRESHOLD/PUSH
Time Domain: 5:00-9:00
Time Cap: 15:00
With the higher skill movements in this benchmark, choosing an appropriate modification is the best way to really tap into the intended stimulus. With a time domain of 5-9:00, you want to be sure to choose weights and movements that while maybe a bit challenging, they are still things you can execute with a fair amount if intensity. So when in doubt, go a bit lighter and move faster.
Amanda (FITNESS) (Time)
For Time:
18 Chest to Bar Pull Ups
9 Squat Snatch 115/75#
14 Chest to Bar Pull Ups
7 Squat Snatch 115/75#
10 Chest to Bar Pull Ups
5 Squat Snatch 115/75#
CC: SPRINT
Time Domain: 6:00-9:00
Time Cap: 15:00
With the higher skill movements in this benchmark, choosing an appropriate modification is the best way to really tap into the intended stimulus. With a time domain of 4-9:00, you want to be sure to choose weights and movements that while maybe a bit challenging, they are still things you can execute with a fair amount if intensity. So when in doubt, go a bit lighter and move faster.
Amanda (BUILD) (Time)
For Time:
9-7-5
Strict Pull Up (with band ok)
Push Up
Hang Power Snatch + Overhead Squat 75/55#
Cool Down/Stretch
[57-60:00]
Foam roll 3-5 minutes
lats, quads, upper back, lower back
