PERFORMANCE NOV 19-23

MONDAY
3 Position Snatch
2-2-1-1-1
Notes: high, mid, floor use 60% for the sets of 2 and 65% for the singles
Superset
3 x 20 Hip Extension
3 x 30 Band Pull Apart
Notes: rest as needed between sets
COACH NOTE
Snatch:
Take note of the percentages and stick with them. The goal is to work positions, keep mechanics, and maintain speed with the barbell. The sets of 2 mean you do the 3 position complex twice. You can drop the bar between sets but hold onto it between positions.
TUESDAY
Front Squat
20 min to build up to a heavy set of 3
AMRAP 10 min
5 Squat Clean (155/105)
10 CTB Pull Up
Goal: 7+ Rounds
Midline:
Tabata Bearhug Sandbag Hold
Notes: 8 Rounds :20 sec work, :10 sec rest
WEDNESDAY
3 Rounds
3 Hang Power Snatch (155/105)
6 Strict HSPU
9 Box Jump (30″/24″)
12 Alternating DB Snatch (70/53)
15 Cal Bike
Goal: Sub 12 min
Not For Time:
1 mile Sled Drag (90/70)
THURSDAY
“Flow Workout”
Row 1 k
75 Air Squat
Row 750 m
25 Pull Up
Row 500 m
25 Burpee
Row 750 m
75 Abmat Sit Up
Row 1 k
Goal: Just get it done
Notes: Wear a 20/14 lb Vest
FRIDAY
Clean and Jerk x 1
On the 2 min x 14 min
Notes: use no more than 85% on any set
AMRAP 30 min
With Remaining Time AMRAP
Run 5k
2 Rounds of “Cindy” (5 pull up/10 push up/15 Squat)
1 Round of “D.T.” (12 Deadlift/9 Hang Power Clean/6 Push Jerk [155/105])
Notes: Use this as a Recovery/Flow Workout if needed
By |2018-11-19T14:52:05+00:00November 19th, 2018|Uncategorized|