Monday, May 27th
Warm-up
Warm-up
A. Activation
3 rounds @incresing intensity 60 seconds row or bike
7 box jump + step down
30 seconds elbows plank
3 rounds @incresing intensity 60 seconds row or bike
7 box jump + step down
30 seconds elbows plank
B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
C. Snatch tenchnical
3 sets
2 pulls from mid shin to the knees
2 pulls from mid shin to power position
2 muscle snatch
2 Pressing snatch balance
Weightlifting
Snatch (1RM)
Work up to a 1 rep heavy/max
Metcon
Metcon (Time)
5 rounds for time
14 Double DB hang snatch @ 50/35
50 double unders
14 Double DB hang snatch @ 50/35
50 double unders
Comp
Weightlifting
Back Squat (3RM)
Work up to a 3 rep max back squat
Accessory
Metcon
5 sets
3 snatch balance @ 50%
6 box jump overs (clearing the box)
3 snatch balance @ 50%
6 box jump overs (clearing the box)
Post chain
Reverse Hypers (3 x 20)
On swiss ball, on bench