Tuesday, December 17

December 17, 2019

 

Warm-up

20 Burpees

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
Big focus on Strict Gymnastics to start the day.

Two parts dedicated to the hang power snatch follow.

Finishing things out with a short sprint chipper.

ACTIVATION
2 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Wall Squats
5 Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Metcon (2 Rounds for reps)

Ascending Ladder for 7 Minutes:
1-2-3-4-5....
Strict Handstand Push-ups
Strict Ring Dip
Push-ups

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

Working through some high interference upper body and midline work to start off the day
Record total reps completed on both parts

SUBSTITUTIONS
Strict Handstand Push-ups
Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Strict Ring Dips
Banded Strict Ring Dips
Push-ups
Hands on Box or Bench (Reduces Weight Being Pressed)

Hang Power Snatch (On the 1:30 x 5 Sets:)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch

STIMULUS
Building a little higher in our percentages and working on the clock in Part 2 of our Hang Power Snatch work
Just like before, these reps start above the knee and are all meant to be completed unbroken
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00

 

Castaway (Time)

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Rx+ 155/105

Continuing to work the hang power snatch, now in this short sprint chipper
We expect the 3-movement workout to take somewhere between 8-15 minutes to complete

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