8/3/20 - Monday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
30 Plank Jacks
5 Perfect Stretches each side
10 Glute Bridges
5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 I, Y, T's
Regular Programming:
A) Snatch 5x3
*Start at 60% and work up
**Can't Squat Snatch? Do Power Snatches
B) For Time:
100m Double KB Front Rack Carry
21 Thrusters
100m Double KB Front Rack Carry
15 Thrusters
100m Double KB Front Rack Carry
9 Thrusters
100m Double KB Front Rack Carry
T1- You pick the weight
T2- 95/65 BB and 44/26 KB
T3- 115/75 BB and 53/35 KB
Competitor- 135/95 BB and 53/35 KB
Home Version:
A) DB Squat Snatch 5x3 (each arm)
*Can't DB Squat Snatch? Do DB Power Snatches 5x10 (alternating)
**No equipment? Do Burpee Broad Jump to Jump for Height 5x3
B) For Time:
100m Odd Object Carry
21 DB Thrusters
100m Odd Object Carry
15 DB Thrusters
100m Odd Object Carry
9 DB Thrusters
100m Odd Object Carry
*No DBs? Do Odd Object Thrusters or (Air Squat + 2 Lunges)
Outdoor Class:
A) Snatch Technique Practice:
Empty Bar:
2x3 Hang Muscle Snatch
2x3 Hang Power Snatch
2x3 Hang Squat Snatch
Empty Bar or Light Weight:
2x3 Muscle Snatch
2x3 Power Snatch
2x3 Squat Snatch
B) Snatch 5x3
*Start at 60% and work up
**Can't Squat Snatch? Do Power Snatches
C) For Time:
100m Double KB Front Rack Carry
21 Thrusters
100m Double KB Front Rack Carry
15 Thrusters
100m Double KB Front Rack Carry
9 Thrusters
100m Double KB Front Rack Carry
T1- You pick the weight
T2- 95/65 BB and 44/26 KB
T3- 115/75 BB and 53/35 KB
Competitor- 135/95 BB and 53/35 KB
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow