Prep
500m row
Quadruped ext/rot. 10 reps **each
2 mins rolling out upper thoracic
#
Activation
Serratus wall slides with foam roller: 12 reps
10 Glute bridges
10 DB OH presses **each
#
Warm-up
AMRAP 9 **warm-up pace
200m row **Hard pulls with maintaining lower stroke count
10 alt. DB snatches
5 burpee slam balls
10 WBs
#
Mobility
15 PVC dislocates
Frog stretch :40 sec stretch
Banded OH/shoulder distraction :40 sec stretch **each
:15-:20 sec hang in supinated grip
Split stretch :15 sec hold/:05 sec release x3
**sitting down, legs split, walk hands forward as far as possible and hold, walk hands back, and repeat.
#
BB work
5 muscle snatches
5 behind the neck snatch grip push press
5 OHS
–
Add weight
3 TnG power snatches
3 OHS
–
Add weight
3 squat snatches
#
Weightlifting
5-6 mins to warm up to starting percentage after BB work
–
Squat snatch: **percentage is from max snatch
3 sets x3 reps @70-75% **reps are not touch and go
**Rest 2 mins between sets
3 sets x2 reps @80-85% **reps are not touch and go
**Rest1:30between sets
4 sets x1 **building; no chasing BB/fighting to save rep
**
–
55-59:
Snatch: (can be power+OHS or squat snatch)
3 sets x 3 reps @60-65% w/1 sec pause @bottom **not TnG
**Rest 2 mins between sets
3 sets x2 reps @70-75% w/2 sec pause @bottom **not TnG
**Rest 1:30 between sets
4 sets x1 w/3 sec pause @bottom **building
–
60+:
Snatch:
Running Clock
0-8 **building
Triples ** not TnG
–
8-15 **building
Doubles **not TnG
–
15-21**building
Singles
#
Conditioning
EMOM x10
15/12/ cal row
15 lateral burpees over rower
–
55-59:
EMOM x10
15/12 cal row
12 lateral burpees over rower
–
60+:
EMOM x10
12/9 cal row
12 lateral burpees over rower
#
Be Complete
1. Single leg DLs: 4 sets x8 reps **each (can perform w/weight)
2. Accumulate 3 min Hollow hold AFAP **looking to beat prior weeks time
3. 3 mins rolling out chest + :30 sec doorway stretch at the end
4. 3 mins rolling out lats + :30 sec hang in supinated grip
Snatches 3×3@120 no miss
3×2@135 no miss
4×1 made 145
Miss 150
Miss 150
Made 150
Terrible need to do more of these
Conditioning done avg40-45 sec a rd
Be complete done
Weightlifting: 135, 165, 175, 185, 195, 200 ding ding ding a new PR!!!!
Conditioning: first 4 rounds 15 and 15. then went down to 12 and 12 for the last 3 rounds. Need to work on conditioning.
Be complete: done