Wednesday, October 11

October 11, 2016

 

Stages of Mobility(Short Version)

9 Mins Mobility

Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)

-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.

1) ''Sink in between the shoulders''. Either on the wall or by using a box.

2) Roller foam = Lower back and Thoracic spine stretch.

3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

 

Extended Snatch Warmup (Pull Emphasis) (5 x 1)

Pull to Below Knees

Pull to Above Knees

Pull to high Hang Over

Pull to high Pull

Pull to Muscle Snatch

*(5 X through warm up with empty bar only!)

 

Snatch (1 x 1)

*In 12 mins Time Cap work your way up to a HEAVY set of Snatch

3 reps @ 60%

2 reps @ 70%

2 reps @ 75%

1 rep 80%

1 rep 85-90% 1RM Snatch

*Scaling option: If you can't perform Full Snatches, perform Power Snatches

 

Metcon (AMRAP - Rounds and Reps)

10 mins AMRAP

10 SDHP(75/53)
5/5 Pistols
10 Burpees
1 Rope Climb

 

Rx+ (95/63), Burpee OTB, Legless RC

Scale Pistols w/ Box Pistols, RC w/ 3 Floor to Stand

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