wednesday, sept. 13

Weightlifting:

1x [ 1 Hang Squat Snatch + 1 Floating Squat Snatch + 1 Squat Snatch + 1 Overhead Squat ]

Every 2:30 for 12:30.

Athlete Instructions

Complete each set as:

1 Hang Squat Snatch + 1 Floating Squat Snatch

—Rest 10 secs—

1 Squat Snatch + 1 Overhead Squat

Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch.

Level 2:

2 Hang Snatch

—Rest 10 seconds—

1 Low Hang Snatch + 1 Overhead Squat

*Snatches for L2 Can be either a Full Squat Snatch or Power Snatch

Level 1: Every 3:00 minutes: 5 Sets:

5-7 Hang Power Snatch Depending on Loads

Non-Barbell Option: Every 3:00 minutes: 5 Sets:

8/8 Single Arm Hang Dumbbell Snatch

"Monkey Bars"

4 rounds for quality of:

3 Weighted Pull-ups, 85% 1RM

—Rest 30 secs—

6 Strict Pull-ups

—Rest 30 secs—

12 Ring Rows

Rest 2 mins

Athlete Instructions

Complete on a 15 min running clock.

Prescribed Ring Row Height = Body on Floor and Fingertips Touch the Rings

For the Strict Pull-ups, for those that can, let's perform these as Strict Chest to Bar, for those that can't perform 6 unbroken strict pull-ups we are looking to do these unbroken as either banded or as toenail spotted.

Athlete Notes

Primary Objective: Keep all sets unbroken with no kipping movement whatsoever. Maintain a hollow body position Secondary Objective: Perform the Strict Pull-ups and Ring Rows as deep as a pull as possible to the chest

Stimulus: Gymnastics Pulling Strength / Muscular Endurance

RPE: 6/10