612#
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Weightlifting:
A. Snatch or power snatch up to 1RM + 3×1@90%
B. Snatch pull up to 3RM
C. Weighted Pullups – 3 x 5 across HEAVY + 6 x 2-3 reps heavy ascending
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Conditioning
A. 3 rds AFAP
8/6 muscle ups
12 bar facing burpees
16 front rack alt lunges (135/93)
Rest 10 min
B. 3 rds Afap
12 power snatch 155/103-108
15 / 12 cal ski erg
21 t2b
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Becomplete:
3 rds
hanging scap squeeze x 12-15
HS hold on wall with shoulder retraction and press x 10
max l sit hold directly into 10-15 kick outs
+
Tgu 16-20 alt reps – light and stability focus
+
Crossover Symmetry / scap protocol
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Running Programming:
1. Warm Up
– 800 easy
– 5 x 50m build ups – walk back
– 800 moderate
2. Main Set 1
– 5 x 600m on equal rest as the work interval – this means quality. Effort is strong with ideally splits equal for each repeat give or take 3 seconds either way
3. Cool Down
– 800 easy
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Performance:
A. Snatch or power snatch up to 1RM + 3×1@90%
B. 3 rds AFAP
8/6 muscle ups
12 bar facing burpees
16 front rack alt lunges (135/93)
Rest 10 min
B. 3 rds Afap
12 power snatch 155/103-108
15 / 12 cal ski erg
21 t2b
#
Becomplete:
3 rds
hanging scap squeeze x 12-15
HS hold on wall with shoulder retraction and press x 10
max l sit hold directly into 10-15 kick outs
+
Tgu 16-20 alt reps – light and stability focus
+
Crossover Symmetry / scap protocol
is today’s session an AM/PM session, or can we do it all at once? I know you usually put AM and PM for regional athletes