7.15.2022
Warm-up
[3:00-11:00]
5:00 @ warm up pace
25 single unders
10 PVC pass throughs
5 PVC OHS
+
Foam roll lats and upper back 3:00
Specific Prep [11-15:00]
With Empty Bar:
5 snatch grip RDL
5 Hang Muscle Snatch
5 snatch balance
5 OHS
5 hang power snatch
Weightlifting
[15-35:00]
There is time 2:00 to reset between each EMOM this week
Snatch Balance (EMOM 5:00 x 3 reps (empty bar/very light weight))
Power Snatch (EMOM 5:00 x 2 reps)
add weight from A, still light/moderate weight
Snatch (EMOM 5:00 x 2 reps)
add weight from A, still light/moderate weight
Hang Power Snatch (EMOM 5:00 x 2 reps)
add weight from A, still light/moderate weight
Power Snatch (EMOM 5:00 x 1 reps)
build each minute
Snatch (EMOM 5:00 x 1 rep)
build each minute
Hang Power Snatch (EMOM 5:00 x 1 reps)
build each minute
Specific Prep
[35-40:00]
Bar Facing Burpee - limit unnecessary foot work. even slowing down a notch but tightening up footwork makes a big difference over 45 reps
PREP
3-5 practice reps at slower tempo to dial in best footwork (ie step back/forawrd, hopping over etc.)
3-5 practice reps but quicker pace to dial in
Pull Ups: Push Away at the top to create good "snap" into your "back swing of your kip"
5 kips swings
5 practice reps
Metcon
[40-55:00]
Heimdall (Time)
For time (TIME CAP 14:00)
21-15-9
Power Snatch (75/55)
Bar Facing Burpee
Pull Up
OPEN (RX+): Power Snatch (95/65) and B.F Burpee + 7-5-3 Bar Muscle Ups
CC: Push/Threshold
Goal: 10-13:00
Weight for Power snatches should be light. You should be thinking 1-2 sets for each round
Burpees should be quick but steady - they will be the pacer/recovery part
For pull ups, let's choose a variation that allows for 1-2 sets all the way through
Heimdall (BUILD) (Time)
For time (TIME CAP 14:00)
21-15-9
Hang Power Snatch (45/35)
Burpee
Band Assist Pull Up -or- Ring Row
Cool Down/Stretch
[55-60:00]
Foam roll lats 1:30/side
Cat/Cow flow 1:00
