Monday, 021119

Competition: (2 sessions)

Weightlifting:

A. Snatch; Every :90 x 1 rep, between 80-90%

Then, rest 2-3 min following last rep, climb in single in 3 reps. Allowed 1 miss

B. Snatch Balance; 101-105%of what you Snatch above for 3 x 1

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Gymnastics:

AMRAP 6 / movement first focus

2.4.6.8.10 etc

Muscle Ups

Goblet Squats (as heavy as you have)

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Conditioning:

12 min clock

2.4.6.8.10 = 1 rd

Power snatch

Wall balls

T2b

; After each rd, increase weight on bar

1st: 95/63

2nd: 115/83

3rd: 135/93

4th: 155/103

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Becomplete:

1. 18 alt light tgu

2. Bodyweight lateral step ups. 10/ each leg x 3 sets

3. Seated bent over SB rows 3×8

4. Seated bent knee DB rear fly’s 3×10

5. 4 rds, 10 hang scap squeeze + 15 pvc dislocates + 15 banded face pulls +

6. Rope pull-ups : 3 left hand high 3 right hand high. X 3 sets

7. Crossover symmetry

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Performance:

A. Snatch; Every :90 x 1 rep, between 80-90%

Then, rest 2-3 min following last rep, climb in single in 3 reps. Allowed 1 miss

B. 16 min clock

2.4.6.8.10 = 1 rd

Power snatch

Wall balls

T2b

After each rd, increase weight on bar

1st: 95/63

2nd: 115/83

3rd: 135/93

4th: 155/103

5th: 175/113

C. Becomplete

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Masters / Teens:

warnup

250m row @2:05/@2:20 pace

Directly into,

500m row **10 easy pulls + 5 hard pulls

2 Rounds

5 inch worms

10 lunges elbow to the floor

15 jumping jacks

10 Russian KB swings **increase weight

5 box jumps **stepping down **increase height

+

BB work **after each round

5 DLs

5 HPCs

5 Push presses w/pause @top

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“Performance” above

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Becomplete:

1. Single arm bent over DB rows: 3 sets x7-10 reps

2. Single Legged DLs: 3 sets x8 reps

3. Lateral single leg KB(one KB) front rack step ups: 3 x8-10 reps **each

4. Alt. Tabata :20 on/:10 off

-GHD sit-ups

-Sorensen hold

5. 3-4 mins rolling out flutes/hips

6. 3-4 mins rolling out lower back/hip flexors

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