13 Jul, 2020
7.13.20
Metcon
1 min/side Banded Couch Stretch
Then complete 2 sets of:
8/side Single Arm Half Get Ups
8/side Rear Foot OH Elevated Split Squats
8 OHS Hold 3 secs in bottom
5 Snatch Balances
Then complete 2 sets of:
8/side Single Arm Half Get Ups
8/side Rear Foot OH Elevated Split Squats
8 OHS Hold 3 secs in bottom
5 Snatch Balances
Hang Snatch (Every 90 secs for 15 mins: 2 + 1 Plyo Move)
Metcon (Time)
AQAP complete 6 rounds of:
4 Power Snatch (135/95)
15 Push Ups
15 Box Jumps (30/24)
4 Power Snatch (135/95)
15 Push Ups
15 Box Jumps (30/24)
Time Cap: 12 mins
Goal here is to complete your Power Snatches unbroken.
Stay technically perfect on all exercises.
Catch your breath on the top position of your Box Jumps.
Fast transition between each exercise.
Metcon
Post Training Stretch:
2 mins/side Pigeon Pose
2 mins/side Pigeon Pose
Metcon
Optional Extra Work
AQAP complete 4 rounds of:
15 Strict HSPUs
4-8 Bar MUs / 4 Burpee Bar MUs / 6 Burpee Kipping C2B
(if you can’t perform the Strict HSPUs unbroken on your first set or sets of 2-3 then go with kipping)
Complete 2 sets of:
8/side Barbell Front Rack Rear Foot Elevated Split Squats
DIRECTLY INTO
20 Banded Reverse Hyper on the GHD
Rest 2 mins
4 at 80-82.5%
2 at 85%+
Plyo Move:
Beginners: 1 Hurdle Jump (PVC + box)
Intermediate: 1 Knee Position to Squat to Hurdle Jump
Advanced: Knee Position to Box Jump to Depth Jump