April 6, 2022

Wednesday, April 6:

Plyometrics:

5 RFQ: Dumbbell Rhythm Squat Jumps and Reactive Stick Jump Overs

5 rounds for quality of:

5 Dumbbell Rhythm Squat Jumps, pick load

3 Reactive Stick Jump Overs

Complete on a 10 min clock.

Rest 1:15-1:30 between rounds. We are building in some fun plyo drills here that are sure to fire you up and get those hips ready to extend on the power snatch.

Weightlifting:

Hang Power Snatch : 5 @ 60%, 4 @ 65%, 4 @ 70%, 4 @ 70%, 3 @ 75%, 3 @ 75%

Hang Power Snatch

1x5 at 60% 1RM

1x4 at 65% 1RM

1x4 at 70% 1RM

1x4 at 70% 1RM

1x3 at 75% 1RM

1x3 at 75% 1RM

*Set 4: 70+% 1RM

*Set 6: 75+% 1RM

Complete sets every 2 mins for 12 mins.

The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar.

"Bitter Sweet Symphony"

3x AMRAP 3 mins: Strict Handstand Push-ups, American Kettlebell Swings, and Bike Calories

For 3 cycles: AMRAP in 3 mins of:

4 Strict Handstand Push-ups

8 American Kettlebell Swings, 70/53 lbs

12/9 Bike Calories

*Rest 1 min between each cycle.

**For each cycle continue the AMRAP

Pick up where you leave off each interval.

Goal: ~7 rounds

We should think about this as a broken 9 min AMRAP where you pick up where you left off. As an example, if you were to get through 2 rounds + 4 strict handstand push-ups + 8 American kettlebell swings + 4 bike calories- you will get back on the bike, finish it off and come back into the AMRAP at the strict handstand push-ups.

L2: Box HSPU, 53/35

L1: 4 Kneeling DB Strict Press, Russian KB Swings