Saturday, June 1

July 7, 2019

 

ACTIVATION
1 Round:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

1 Round:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Russian Baby Makers

1 Round:
200 Meter Jog
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Thrusters
All barbell work above completed with an empty barbell

Metcon (Weight)

On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch

This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters to reset our grip for the snatch.

Using related movements in the workout ahead, "Adderall", we are building to a heavy 6-rep complex. The limiting factor for the vast majority of us, will be the final squat snatch.

Training wise, this purpose of this complex is to challenge that final rep. We commonly pair or create combinations with a heavier snatch barbell, but it's often with double-unders. Or rowing. Or biking. A related olympic movement provides a very unique challenge to the final squat snatch, which is worth training.

Although this complex does not need to be completed unbroken, we are looking to move with a purpose here. We are looking to complete each complex before the 1:00 mark inside each window.

Percentages based off our estimated 1RM Snatch:
Set #1 - 65%
Set #2 - 70%
Sets #3,4,5,6 - Build to a heavy complex.

“Adderall” (AMRAP - Reps)

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 5, 2019

November 5, 2019

November 5, 2019

Please reload

Archive