Wednesday, February 12

February 20, 2020

 

"Grunt Work" Week 2
---------------------------------
Our second Beast Builder of the training cycle, and turning towards the snatch in so. Condtioning and Midline to close.

1. Mobility and Activation (~10:00)
2. Beast Builder (~15:00)
3. "Venti" (~25:00)
Extra
4. Midline (~15:00)

2 Rounds:
1 Minute Row
1 Minute PVC Pass Throughs
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)
1 Minute PVC Overhead Squats
1 Minute Alternating Box Step-ups

Performed With Light Dumbbell

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

 

Beast Builder Snatch (On the 2:00 x 5 Sets)

On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Today's Beast Builder will test our barbell cycling, grip, and stamina
Every 2 minutes, you'll complete an 18-rep complex of Snatch focused movements
While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions
Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day
Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00

 

Venti (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

20’s across the board for this longer conditioning piece
Over the 20 minutes, we can expect to complete around 3-4+ rounds

Wallballs
Choose a weight that you could complete 30+ reps unbroken when fresh
Men: 10ft. Target
Women: 9ft. Target

Dumbbell Movements
Use one dumbbell weight for for both movements
This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
Single Arm Power Snatches: Alternate Arms Every Rep
Single Arm Push Presses: Alternate Arms Every 5 Reps

Box Jumps
Stand to full extension at the top of each rep

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

5 Sets, Not For Time:
10-15 GHD Sit-ups
50' Front Rack Double Kettlebell Carry

Alternating between two midline movements, with a focus on quality over speed
There is the option to increase weights on the Front Rack Carries or stay at the same load across
Choose a weight that allows for unbroken 50 foot segments
Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry

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