21 Sep, 2020
9.21.20
Metcon
2 min/side Couch Stretch
1 min Prone Floor Shoulder Extensions
1 min Dragon Lunges
30 sec DB Snatches + 30 sec One Arm OH lunges (left arm)
30 sec DB Snatches + 30 sec One Arm OH lunges (right arm)
30 sec/arm One Arm DB Plank Row
1 min Super Slow OH Squat
1 min Prone Floor Shoulder Extensions
1 min Dragon Lunges
30 sec DB Snatches + 30 sec One Arm OH lunges (left arm)
30 sec DB Snatches + 30 sec One Arm OH lunges (right arm)
30 sec/arm One Arm DB Plank Row
1 min Super Slow OH Squat
Snatch (Every 2 mins for 12 mins (6 rds): 3 reps)
Rest 1 Minute
Snatch Pull (Every 90 secs for 6 mins (4 rds): 3 reps)
All reps at 110% of your 1RM Snatch
Perform the Pull and then slowly down in 3 secs to the floor
Perform the Pull and then slowly down in 3 secs to the floor
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:
AMRAP x 2 mins:
8 Burpees
8 Hang Power Snatches (115/80)
Rest 1 min
AMRAP x 2 mins:
8 Burpees
12/8 Cal Row or 9/6 Cal Assault Bike
Metcon
Optional Extra Work
Overhead squat
Take the heaviest weight for your Squat Snatches and perform:
12-9-6-3 with as less rest as possible
(brake your reps up as you need & wish)
Complete 3 sets of:
20 Pikes on Rower
Rest 2 mins
Complete 2 sets of:
1 min/side Weighted Side Plank
Rest 2 mins
Build to a perfect 3 rep for the day