5.4.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Cardio Choice
8 Inchworm Push-Ups
:20/:20 Side Plank
:30sec KB Dead bug
8/8 Single Leg Rotational Medball Throw
Skill Work
[15:00-23:00]
Metcon
Depth Jump + Broad Jump; 6 Sets x 3 Reps; every 1:00
We are working to land with a quality landing position, then explode into a long broad jump, walk back around and hit another rep until 3 reps.
Specific Prep
[23:00-28:00]
Power Snatch: We want to see a big aggressive drive through the barbell and firm punch overhead in the receiving position. Keep the bar close and work on a fast turnover.
PREP
3 Muscle Snatch
3 BTN Snatch Push Press
3 Power Snatch
+
Build to opening weight
Weightlifting
Power Snatch (5,5,4,4,3,3,3; Every 2:00)
5 Reps @ 67% x 2 Sets
4 Reps @ 73% x 2 Sets
3 Reps @ 78%+ x 3 Sets
** Not TNG**
We are continuing to work our way up with this progression. The last 3 sets of 3 reps here is the focus today with the goal of ending @ around 85% of your 1RM. That is what the 78%+ means. First set of 3 @ around 78%, second @ 82-83% and final @ around 85%
Hang Power Snatch ( 5-5-4-4-3-3-3; Every 2:00; building by feel)
Metcon
[45:00-57:00]
Phil and Stu (4 Rounds for reps)
Record Each for Time
0:00 3:00
30 Hang Power Snatch 45/35#
3:00-6:00
15 Bar Facing Burpees
6:00-9:00
20 Power Snatch 75/55#
9:00-12:00
20 Bar Facing Burpees
Open/RX+: 30 Power Snatch (75/55#) + 20 Bar Facing Burpees, 20 Power Snatch (95/65#) + 30 Bar Facing Burpees
CC: PUSH/THRESHOLD
Goal today is sprint speed and trying to get through each set as fast as possible and think how much it hurts later on. We should be able to hit the 30 power snatch in about 1:00-1:30, then move to the 20 bar facing burpees with the same goal of 1:00-1:30. Then we progress to a little heavier load but decrease the reps. Goal here is to stay under 1:30 for this set. The last set of burpees is the longest set of the day. The goal here is to finish this set in 1:30-2:00.
During the recoveries work to bring your heart rate down through nasal breathing and composed deep breaths as needed.
Phil and Stu (BUILD) (4 Rounds for reps)
0:00 3:00
30 American KBS 35/25#
3:00-6:00
15 Burpees
6:00-9:00
30 American KBS 35/25#
9:00-12:00
20 Burpees
Cool Down/Stretch
[57:00-60:00]
1:00 Prayer Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
Accessory Work
Metcon (Weight)
5 Sets
6/6 Bulgarian Split Squat
12 Ring Hamstring Curls
