6.8.18 Friday

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) – Build to a Heavy Single in 12 minutes
C. Gymnastics Strength Work
Two Sets for Max Reps
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.  “Precision” 
Six Rounds for Time:
3 Power Snatch 135/95#   **Scale up Option to 155/105#**
6 Overhead Squat 135/95#
9 Chest to Bar Pullups
**Chest to Bar Pullup Scaling
  1. Chest to Bar Pullup x 20 second Amrap
  2. Kipping Pullup x 9 reps or 20 second Amrap
  3. Jumping CTB Pullup x 9 reps**
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)-  Build to a Heavy Single in 12 minutes
**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 for Max Reps
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.  “Precision” 
Six Rounds for Time:
6 Goblet Squat **Heavy**
9 Chest to Bar Pullups
12 Dumbbell Snatch alternating Arms
**Chest to Bar Pullup Scaling
  1. Chest to Bar Pullup x 20 second Amrap
  2. Kipping Pullup x 9 reps or 20 second Amrap
  3. Jumping CTB Pullup x 9 reps**
E. DeCompression x 1-2/side

Leave a Reply

Close Menu
×

Cart