10.12.2021
Warm-up
[3:00-14:00]
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
----
1 Round
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
Specific Prep
[14:00-20:00]
Go Over Snatch Movements quickly as a mirroring practice:
Hang Muscle Snatch
Hang Power Snatch
Muscle Snatch from mid shin
Power Snatch from Mid shin
Talking points while demoing for members:
Hang Position is above knee, we practice here to help isolate and intensify that 2nd pull
Muscle Snatch is receiving without re-bend, it is all about reinforcing a fast turn over and firm meeting of the bar
Go Over Muscle Up Prep Movements quickly as a mirroring practice:
Ring Swing
Pull to Hips
Pull to Catch
High Catch full MU
Hollow Rocks
Arch Rock
Gymnastics
[20:00-29:00]
Metcon
EMOM 9:00
min 1: (2 Ring Swings + 1 Pull to Hip) x 2
min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch
min 3: 8 Hollow Rocks + 8 Arch Rocks
min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2
min 5: 5 Muscle Snatch + 5 Power Snatch
min 6: 8 Hollow Rocks + 8 Arch Rocks
min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2
min 8: 5 Power Snatch as Singles
min 9: 8 Hollow Rocks + 8 Arch Rocks*start empty barbell on snatch, then increase weight each set. Your 3rd set should be at starting weight or one jump below starting weight and we want you to just work on quick singles to get ready for the workout.
*For those not doing muscle-ups today, the sub for the ring swings and development into the muscle-up would be to do either same idea with box muscle-up drill or banded ring muscle-up on lower rings or we could do 5 Ring Row Muscle-Up Transitions.
Metcon
[33:00-50:00]
Liu Kang (2 Rounds for reps)
6:00 AMRAP
1-2-3-4-5-6-7....
Strict Pull-Ups
Strict Ring Dips
Power Snatch 115/75#
Rest 5:00
6:00 AMRAP
1-2-3-4-5-6-7....
Strict Pull-Ups
Strict Ring Dips
Power Snatch 95/65#
Open/RX+: Ring Muscle Ups +135/95# Power Snatch / Power Snatch 115/75#
CC: GRIND
*Weight on Snatches should be moderate/tough, but still capable of fast singles
*Challenge yourself on the gymnastics today, even if this part slows you down some because today is a grind stimulus, we can focus on strength and less on pushing pace for this metcon.
Liu Kang (BUILD) (2 Rounds for reps)
6:00 AMRAP
1-2-3-4-5-6-7….
Ring Rows
Push-Ups
Hang Power Snatch 75/55#
Rest 5:00
6:00 AMRAP
1-2-3-4-5-6-7….
Ring Rows
Push-Ups
Hang Power Snatch 45/35#
Cool Down/Stretch
[50:00-60:00]
1-2 Sets through
30sec/30sec Standing Rig/Wall 90/90
30sec/30sec Banded Lat Distraction
30sec/30sec Banded Tricep Stretch
30sec Wrist Stretches
1min Child's Pose
Accessory Work
Metcon (AMRAP - Reps)
6:00 AMRAP
Max Sets 10 Unbroken Supine Grip Bent Rows 95/65#
-10 Dual DB Hammer Curls 25/15# between each set
The supine grip bent rows must be unbroken, but the DB hammer curls do not.
Record max sets done + any partial reps completed on DB Hammer curls. Goal is 5 Rounds
EXTRA Competitor WOD
Segmented Snatch DL (3 x 4 Sets; rest as needed)
Use 80-90% of You 1RM Snatch
This will be performed from the floor with a :03 pause at the mid shin and :03 above the knee before finishing the deadlift at the extended hip position. Return the bar to the floor with control and hang on to the bar throughout the 3 reps.
Power Snatch ((off blocks); 3-3-3-2-2; rest2:00)
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 60-65%
Set 3: 3 reps @ 65%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 72-75%
- Rest 2:00 b/s
Blocks are to be set so that the barbell is set at your knee
% Based on 1RM power Snatch
Snatches Should be done in singles
High Hang Snatch + Hang Snatch ((full squat + 2s pause at catch position))
Set 1: 3+1 reps @ 60%
Set 2: 3 +1 reps @ 65%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 65%
Set 5: 2 +1 reps @ 65-70%
- Rest 2:00 b/s
% off full snatch
Metcon (Time)
For Time
25 Dumbbell Box Step overs 50/35#
50m Handstand Walk
75 Cal Ski Erg
R: 5:00
75 Cal Ski
50m Handstand Walk
25 Dumbbell Box Step-Overs 50/35#
Conditioning EXTRA
Metcon (Time)
(last session)
1.5 miles x 1 + rest 3-4:00
2 miles x 1 + rest 4-5:00
1.5 miles x 1
