• Daniel LaPointe

Saturday, June 8


Just two parts today to close out Week #10 of "Grunt Work". 1. Power Snatch Starting with technical work, we'll then build to five heavy singles for the day. 2. Conditioning Following an Assault Bike Buy-in, we have a three round triplet of Toes to Bar, Box Jump Overs, and Power Snatches. Two options - team, or individual. ACTIVATION 4:00 Assault Bike On the 2:00, and the 4:00, come off the bike to complete: 2 Spiderman + Reaches (each) 2 Walkouts 4 Scap Retractions 4 Strict Pull-Ups This in effect is three sets on the bike. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast. 2 Rounds: 10 Hollow Rocks :15s Superman Static Hold 10 Pausing Glute Bridges :15s Handstand Hold Stretch 2 Sets, with the first being with an empty barbell: 5 Muscle Snatches 5 Snatch Grip Push Jerks

Power Snatch (EMOM 7)

Power Snatch 7 Sets of 1: Set #1 - 74% of 1RM Power Snatch Set #2 - 77% Sets #3+4+5 - 80% Aiming for three heavy singles today, limited to 80%

Gut Check (Team Version) (Time)

Teams of 3, with a 25:00 Time Cap: 200/140 Calorie Assault Bike ... Directly into: 3 Rounds: 50 Toes to Bar 50 Box Jump Overs (24"/20") 50 Power Snatches* Round 1 Barbell - 95/65 Round 2 Barbell - 115/85 Round 3 Barbell - 135/95

Gut Check (Individual Version) (Time)

For Time: 75/50 Calorie Assault Bike ... Directly into: 21-18-15: Toes to Bar Box Jump Overs Power Snatches* Round 1 Barbell - 95/65 Round 2 Barbell - 115/85 Round 3 Barbell - 135/95

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