6.11.18 Monday

PERFORMANCE 
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B.  Power Snatch + Hip Squat Snatch (1+1) –  12 minutes to Complete
2+2@50%, 2+2@60%, 2+1×2-3@70%, 1+1×2-4@80%
C.  Gymnastics Strength Work
Two Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold
D. “Going Up” 
Complete as many rounds and reps in 10 minutes:
2 Goblet Squat 70/55#
2 Knees to Elbows
4 Goblet Squat 70/55#
4 Knees to Elbows
6 Goblet Squat 70/55#
6 Knees to Elbows
8,8, 10,10, etc…
E. Decompression x 1-2/side
FITNESS
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Snatch Hi Pull from above knee + Muscle Snatch from above knee (1+1) –  12 minutes to Complete
2+2@50%, 2+2@60%, 2+1×2-3@70%, 1+1×2-4@80%
**If this movement is Still New – Perform the Following for Technique Development
During Minutes 0 – 4  perform 3 reps
During Minutes 5 – 8  perform 2 reps
During Minutes 9 – 12   perform 1 reps
C. Gymnastics Strength Work
Two Sets
Strict Pulling of Choice
Strict Pushing of Choice
**Strict Pulling Options
  1. Strict Muscle up x 1 – 5 reps
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point  x 2-10 reps
  3. Ring Pullup w/ pause highest point  x 2-10 reps
  4. Ring Row @3030 x 6-8 reps
Strict Pushing Options
  1. Strict HSPU  x 2-5 reps
  2. Dips x 2-5 reps
  3. Pushups x 3-10 reps**
  4. Stomach or Back to Wall Handstand Hold
D.  “Going Up” 
Complete as many rounds and reps in 10 minutes:
2 Goblet Squat
2 Knees to Elbows
4 Goblet Squat
4 Knees to Elbows
6 Goblet Squat
6 Knees to Elbows
8,8, 10,10, etc…
E. DeCompression x 1-2/side

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