10 Jan, 2020
1.10.20
Metcon
90 secs Can Opener with Med Ball + Barbell
90 sec/side Pigeon Pose
Then complete 2 sets of:
5/side Hang DB Snatch + 1 arm OH DB Squat or OH DB Lunges
5 Hip BB Muscle Snatches + OH Squat
90 sec/side Pigeon Pose
Then complete 2 sets of:
5/side Hang DB Snatch + 1 arm OH DB Squat or OH DB Lunges
5 Hip BB Muscle Snatches + OH Squat
High-Hang Snatch (EMOM x 5 mins: 3 + 2/side Single Leg Jumps)
Hang Power Snatch + Hang Snatch (EMOM x 8 mins: 1 + 2)
Hang Power Snatch + Hang Snatch
Complete the complex as 1 Hang Power Snatch from above the knees + 2 Hang Squat Snatches just below the knees.
Start at about 65% and build to a perfect complex.
DO NOT DROP THE BAR during complex!!!!
Start at about 65% and build to a perfect complex.
DO NOT DROP THE BAR during complex!!!!
Metcon
EMOM x 20 mins:
1. 5 TnG Squat Snatches
2. 60 DUs / 75 Singles
3. 10 Alternating Back Rack BB Lunges
4. 15 Feet on Bench Crunches with Ab Mat
1. 5 TnG Squat Snatches
2. 60 DUs / 75 Singles
3. 10 Alternating Back Rack BB Lunges
4. 15 Feet on Bench Crunches with Ab Mat
The goal is to get your best TnG Squat Snatch for the day.
Use the same bar/weigth for your Back Rack Lunges.
If the weight is to heavy to put into back rack then go with DB weighted Step Ups or Lunges.
Use the same bar/weigth for your Back Rack Lunges.
If the weight is to heavy to put into back rack then go with DB weighted Step Ups or Lunges.
Snatch (5 Touch and Go Squat Snatches)
Metcon
Optional Extra Work
Complete 4 rounds for quality of:
6-6-6-X Pendlay Row
Rest 30 secs
10-8-6-X Bench Press at 75% 1RM
Rest 90 secs
(X = as many reps as possible with the weight you put on for your 3rd round)
Complete 4 sets of:
10-12 Sandbag Hip Thrusts (hold 2 sec on top)
Rest 30 secs
8-10/side Single Leg GHD Back Extensions
Rest 90 secs
Scale Single Leg Jumps accordingly.