12.3.18 Monday

PERFORMANCE
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. Snatch + OHS (1+1) – 15 minutes to Build to Heavy Single or Technique Work
C. “Home Alone” 
0:00 – 10:00
21.15.9
Cals on Assault Bike  (Females 15/10/5)
Overhead Squat 95/65# **Scale up Option to 135/95#**
10:00 – 20:00
21.15.9
Cals on Assault Bike  (Females 15/10/5)
Kipping Pullups
**Scaling
  1.  Up –  CTB Pullups 
  2. Down 
    1. Time 
      1. 21 = 60s 
      2. 15 = 45s 
      3. 9 = 30s 
    2. Jumping Pullups 
D. Decompression
FITNESS
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B.  Four Sets:
Jumping Back Squat x 5 reps **Keep it Light here, Focus on Explosive 25-30% of BS**
Rest 20s
Wall Walk w/ 5s pause at top of each rep x 3-5 reps
Rest 20 seconds
Plank on Elbows x 30 seconds **Weighted**
Rest 60 – 90 seconds
C. “Home Alone” 
0:00 – 10:00
21.15.9
Cals on Assault Bike  (Females 15/10/5)
Goblet Squat
10:00 – 20:00
21.15.9
Cals on Assault Bike  (Females 15/10/5)
Kipping Pullups
**Scaling
  1.  Up –  CTB Pullups 
  2. Down 
    1. Time 
      1. 21 = 60s 
      2. 15 = 45s 
      3. 9 = 30s 
    2. Jumping Pullups 
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart