1.19.2022
Warm-up
3:00-20:00]
2 Rounds
10 Bootstrap Squats
10 Alternating Bird-Dogs w/3sec at Extension
10 Alternating PVC Pipe Thoracic Twists
8-10 Foam Roller Thoracic Extensions
—--
2 Rounds (Barbell Primer)
3 Dip Shrug and High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Drop Snatch
3 Tall Snatch
—-
Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day
Weightlifting
[20:00-35:00]
Power Snatch + Snatch Balance + Squat Snatch + OHS (1.1.1.1 x 10 sets; every 90s)
Build to a heavy, start @ ~60% of 1RM Power Snatch
Power Snatch + Snatch Balance + OHS (1.1.1 x 10 sets; every 90s)
Build if form allows; goal is 10 SOLID sets
Segmented Snatch DL + Hang Power Snatch + Snatch Balance (1.1.1 x 10 sets; every 90s)
Keep weight light to moderate - make positions PERFECT
Specific Prep
[35:00-42:00]
DB Snatch
Keep DB close (up and down)
Practice "alternating" method (in air or on ground)
6-9 practice reps at workout weight
Burpee Box Jump Overs
Big step off box to limit extra foot work
Look were you are jumping on every rep
Practice pivot on box vs. on ground
3-6 practice reps at workout height
Wall Balls
Don't use arms until hips and legs are fully extended
5 wall ball thrusters
5 wall ball shots
Metcon
[42:00-56:00]
Freight Trains and Monsters (AMRAP - Rounds and Reps)
14:00 AMRAP
22 Alt DB Hang Snatch 35/25#
11 Burpee Box Jump Overs 24/20''
22 Wall Balls 20/14#
Open/RX+:50/35#
CC: PUSH/THRESHOLD
Goal ~4 Rounds
We have a challenging triplet here today that will challenge pacing strategies as well as transitions between movements.
Ideally we want a DB Snatch weight that can be unbroken. We want to practice box facing burpee box jump overs to get ready for the open.
Then we will move into Wall Balls with the intention of going unbroken.
With that being said, if you can break on the DB and Wall Balls and limit rest between movements that could be a better strategy for you today.
Freight Trains and Monsters (BUILD) (AMRAP - Rounds and Reps)
14:00 AMRAP
8/8 DB Hang Snatch 35/25#
8 Burpee Box Step-Ups 24/20''
16 Wall Balls 14/10#
Cool Down/Stretch
[56:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
Accessory Work
Metcon (Weight)
3 Sets, for Load
50ft Overhead Lunge
50ft Front Rack Lunge
50ft Back Rack Lunge
R: 3:00 b/s
Keep loads the same as last week, but we are adding one more set
Extra Open Prep
Back Squat (3 sets x 6 reps @ 80%; rest as needed)
Close Grip Bench Press (18-15-12-9-6-3; Every 75s)
*Sets must be unbroken
Score is the total weight lifted over the course of the 6 sets. Add total poundage
Metcon (3 Rounds for reps)
Rowing Conditioning
200/160 Cal Row @ Fastest Sustainable Pace
R: 5:00
120/90 Cal Row @ Fastest Sustainable Pace
R: 5:00
80/64 Row @ Fastest Sustainable Pace
