Monday, September 30

"Katana" Week 3: - - - - - - - - - - - - - - - - 1. Building slightly from last week in today's Capacity Builder 2. Working several sets of Snatch Technique that will help prepare us for what comes next 3. Performing a CompTrain Benchmark workout "Snake Bite" 4. Immediately after "Snake Bite" we'll build to a Heavy Snatch to mimic previous Open workouts where a lift follows a metcon MOBILITY - athletes can complete before class Ankle Dorsiflexion: 1-2 Minutes Each Side - Barbell Thoracic Opener: 2-3 Minutes - Shoulder to Floor: 1 Minute Each Side - ACTIVATION 2 Rounds: 200 Meter Run 10 PVC Pass Throughs 10 PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats

Metcon (AMRAP - Reps)

Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders 40% Unbroken Ring Muscle-ups *record total muscle up / pull-up reps STIMULUS • Building off last Monday's Capacity Builder • Increasing the Double Unders by 20 reps while the Ring Muscle-up percentage stays the same • Like last week, all movements must be completed unbroken for the set to count • For example, if you trip at 40 double unders - start the set over • The Ring Muscle-up percentage is based off your max unbroken set • For example: If your max set is 10, you'll complete 4 unbroken reps each round SUBSTITUTIONS Double Unders Reduce Reps 1 Minute of Pracitce 120 Single Unders Ring Muscle-ups Strict Band Pullup Reduce Percentage Banded Strict Ring Muscle-up Ring kipping pullup

Snatch Balance (On the 1:00 x 5 Sets)

2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch STIMULUS •Building a little heavier and just sticking to the snatch balance in Part B •Complete 2 snatch balances at increasing loads every 90 seconds •You will rest and change weight with whatever time is left in the 90 second window

"Snake Bite" (Time)

"Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups After completion, until the 12:00... Snatch Build to a Heavy Single STIMULUS • In this two part workout, you'll complete a CompTrain Benchmark workout followed by a heavy lift • On a 12-minute running clock, start by completing "Snake Bite" for time • With whatever time remains in the 12-minute window, build to a heavy single snatch (power or squat) • Choose a light weight for the barbell - something you could complete the opening set of 21 in 1-2 sets when fresh • Choose a chest to bar pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh • Use the same barbell for "Snake Bite" and the Heavy Snatch • Have additional weights ready so you can quickly load the bar for the Heavy Snatch • If you're not done by the 9-minute mark, time cap yourself on "Snake Bite" and move to the Heavy Snatch • Record "Snake Bite" score here and snatch weight in the next workout entry SUBSTITUTIONS Chest to Bar Pull-ups • Reduce Reps • Chin Over Bar Pull-ups • Banded/Jumping Pull-ups • Ring Rows

Snatch (Sets of 1)

At the end of Snake Bite build to a heavy Squat Snatch

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