9.9.2022
Warm-up
[3-10:00]
6:00 @ warm up pace
30s jump rope
10 pvc pass through
3 inch worms
3/3 glute bridge march
5/5 shoulder external rotations (w/ light plates)
Specific Prep
[10-15:00]
With empty bar or PVC pipe
5 reps each from this Snatch warm up progression
tall high pulls
tall muscle snatch
BTN press
OHS
5 sotts press in snatch grip
5 drop snatch
+
build to workout weight in 1-2 quick sets
Weightlifting
[15-30:00]
Hang Power Snatch (1 rep X 15 sets; every :60)
Weight stays the same for all 15 reps; build from last week
RX/RX+: (115-135#/75-95#)
Specific Prep
[30-35:00]
Dual Db Front Rack Lunges
Best position for holding DBs will be a "true" Front rack hold, which is one head of DB on shoulders, elbows up.
PREP
6 walking lunges unloaded or lighter than workout weight
3 Dual DB Cleans into Front rack position w/ workout weight
6 walking lunges w/ workout weight
Toes To Bar:
Pull that bar down each rep by recruiting those lats to help out today.
PREP
5-10 kip swings
5-10 kip swings + straight leg as high as possible
5-10 Toes to bar
Metcon
[35-60:00]
Metcon (4 Rounds for reps)
4 rounds at HIGH effort
Every 6:00 complete one round of:
10 Dual Front Rack Walking Lunges (35s/25s)
10 Toes to Bar
10 Dual Front Rack Walking Lunges
12/10 cal bike
Rest with Time remaining
OPEN (RX+): DBs 50s/35s + T2B Unbroken sets (7-10 reps)
CC: PUSH/THRESHOLD
GOAL: each round of work between 2:30-3:00 to allow for 3 minutes of rest at least.
Choose a tough DB weight but one that you can get all 10 steps in w/o putting DBs down - HOWEVER challenge yourself here today would be a good day to try a bit heavier pair of DBs
Metcon (4 Rounds for reps)
4 rounds at HIGH effort
Every 6:00 complete one round of:
10 Dual Front Rack Walking Lunges (25s/15s)
10 Anchored Toes to Bar
10 Dual Front Rack Walking Lunges
10/8 cal bike
Rest with Time remaining
