14 Jul, 2021
7.14.21
Metcon
50 DUs / 100 Singles
Then for 10 mins cycle through:
30 sec Pec Stretch
15 Banded Reverse Flys
8/side Single Arm OH DB Reverse Lunges
12 Empty Barbell OH Squats
30 Mountain Climbers
Then for 10 mins cycle through:
30 sec Pec Stretch
15 Banded Reverse Flys
8/side Single Arm OH DB Reverse Lunges
12 Empty Barbell OH Squats
30 Mountain Climbers
Snatch Balance (EMOM x 5 mins: 2-3 Reps (technical warmup))
Snatch (Weight)
Every 45 secs x 12 mins:
1-6: 2 Squat Snatches at 60-75% of your 1RM + 1 Jump Variation
7-12: 1 Squat Snatch at 75-82.5% of your 1RM + 1 Jump Variation
1-6: 2 Squat Snatches at 60-75% of your 1RM + 1 Jump Variation
7-12: 1 Squat Snatch at 75-82.5% of your 1RM + 1 Jump Variation
Regular Jump Variation:
2 Squat Jumps
Intermediate Jump Variation: 1/side Half Kneeling to Squat to High Jump
Advanced Jump Variation: Kneeling to Squat to Box Jump
Metcon (Time)
AQAP complete 10 rounds of:
35 DUs / 35 Singles
9 DB Thrusters (50/35)
35 DUs / 35 Singles
9 DB Thrusters (50/35)
Time Cap: 10 mins
Metcon
Optional Extra Work
Complete 3 sets of:
8-10/side Single Arm DB Bench Press
Rest 30 secs
8-10/side Single Arm DB Rows
Rest 90 secs
Complete 6 sets of:
3 Front Squats from pins (down in 3 secs)
*Build to a heavy 3 rep for the day
Complete 3 sets of:
15 DB Reverse Flys
15 Incline Bench Prone Trap Raises
Rest 90 secs
Complete 3 sets of:
12/side Banded DB Single Leg Deadlifts
Rest 30 secs
12/side DB Windmills
Rest 90 secs
Shallow Dip, hold for 1 sec in the dip position then push on your feet & drop under the bar. Go directly to the bottom receiving position. We are trying to avoid moving your feet, receiving the bar high then going down to squat.