Tuesday, September 3

September 13, 2019

 

Today's focus in the snatch, where tomorrow's focus in the clean.

After that, working through an AMRAP workout that highlights the single dumbbell - including snatches and box step-ups.

Finishing the day out with some controlled gymnastics and barbell holds in today's midline piece.

Mobility
Couch Stretch: 2 Minutes Each Side
Barbell Thoracic Opener: 2-3 Minutes
Wrist Stretches: 30-45 Seconds Each Direction

Activation
60-40-20 Seconds:
Bike Calories
Samson Stretch
PVC Pass Throughs
Handstand Hold

Hang Snatch Pull (3 x 3)

Set 1: 60%
Set 2: 65%
Set 3: 70%

Deadlift bar to begin set at Knee Level
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets
Use Blocks or Plates if preferred (knee level)

Hang Snatch High Pull (3 x 3)

3 Sets of 3
All Sets: 65%

Begin rep at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets
Use Blocks or Plates if preferred (knee level)

Hang Power Snatch (2 Reps On the Minute x 8 Minutes)

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

Finishing out our snatch technique, we'll complete 2 block power snatches every minute for 8 minutes
Reset each time
Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch
Rest as needed between sets
Use blocks or plates if preferred (knee level)

 

Big Bird (AMRAP - Rounds and Reps)

AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Bike/Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Rx+
3 Rounds:
12 Bar Muscle-ups
21 Power Snatches (95/65)
12 Deficit Kipping Handstand Push-ups (7"/5")
21/15 Calorie Assault Bike

Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you'd like and alternate legs for a total of 20 reps
Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

 

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

These three giants sets are to be completed for quality rather than speed
Move at a pace between movements and use weights that allow you to complete each station unbroken
Rest as needed between sets to preserve quality
Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible
Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm
Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground
Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking

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