Friday, June 14th
Warm-up
Warm-up
A. Activation Bike/Row/Ski
3 minutes @low intensity
3 minutes @low intensity
B. PNF lat stretch on bench 10-15 rep
– Contraction for 7-10 seconds (pushing elbows on the bench) – Stretch for 7-10 seconds
– relax as needed
C. 2 sets
5 Muscle snatch, no hook grip no contact
5 Pressing snatch balance
5 sots presses
Weightlifting
Split Jerk (Weight)
Metcon
Metcon (Time)
2 rounds for time
75 Wallballs @ 20/14
50 cal Row
15 Bar Muscle ups
75 Wallballs @ 20/14
50 cal Row
15 Bar Muscle ups
Comp
Weightlifting
Power Snatch (5 x 4)
(cluster set)*
perform 2 reps TNG, rest 5-10 seconds then 2 singles. Go as heavy as you can
perform 2 reps TNG, rest 5-10 seconds then 2 singles. Go as heavy as you can
Weightlifting
Clean Pull (4 x 4 @85-90%)
Clean pull off risers @2’’
Power conditioning
Metcon
Kneeling jump into box jump 3×6
Post chain
Metcon
Glute bridge, hold top 3 seconds
4 x 10
4 x 10
Core
Metcon
3 sets
15-20 unbroken TTB
15 leg raises
rest 2-3 mintues between sets
15-20 unbroken TTB
15 leg raises
rest 2-3 mintues between sets
Stability
Metcon
Single leg RDL on bosu ball
4 x 6/6
4 x 6/6
3 front squat + 2 split jerk @ ascending