Strength
“3 Position Snatch” 6×1
Every 2min, 6 x 1 + 1 + 1 @ 50-60%.
Every 2min, 6 x 1 + 1 + 1 @ 50-60%.
high hang + hang + below the knee
Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique.
Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique.
Metcon
3 Rounds
10 Strict Pull-ups
20 SDHP (55,35)
Run 400m
-Rest 90s-
L2: (45, 25) (Band Assisted Chin-ups)
L1: (35, 25) (10-15 Ring Rows per round)
Score = time + rest
10 Strict Pull-ups
20 SDHP (55,35)
Run 400m
-Rest 90s-
L2: (45, 25) (Band Assisted Chin-ups)
L1: (35, 25) (10-15 Ring Rows per round)
Score = time + rest
Intent: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your pace.
$ Out
1a) Banded Hammer Curls: 3×12
1b) 1 1/4 KB Tricep Extensions: 3×10
1c) 1 Banded Alphabet on each side
1b) 1 1/4 KB Tricep Extensions: 3×10
1c) 1 Banded Alphabet on each side