5.20.2021
Warm-up
Up [3-11:00]
2:00 Cardio
10/each A-T-Y-W
20 Plank Shoulder Taps
:20sec Reverse Plank
Specific Prep
[11-18:00]
HSPU - Feet together at top / Squeeze legs & abs
20s Handstand Hold
1-3 Slow lower / Eccentric HSPU
2-3 Strict/Kipping HSPU
Alt. DB Snatch - DB path = close to body
3/3 DB DL each side
3/3 DB high Pull
3/3 DB Push Press
3/3 Single Arm DB OH squat
6 Alt. DB Snatch (RX+ DB squat snatch)
+
1 round w/ empty barbell
6 Hang to High Pull
6 Hang Muscle Snatch
6 Overhead Squat
6 Drop Snatch
Weightlifting
[19-34:00]
Snatch (1.1.1.1x6; every 2:30)
start at 60% and increase to 77%-80% of 1RM Snatch
Hang Power Snatch (4 x 6 sets; every 2:30)
same weight for all sets / light to moderate
Metcon
[39-46:00]
Knight and Day (AMRAP - Rounds and Reps)
AMRAP 7:00
8 Kipping HSPU
12 Alt. DB Snatch (50/35)
25 Double Unders
OPEN (RX+): 5 strict HSPU + 10 Alt. DB Squat Snatch (50/35) + 25 Double Unders
* CC = THRESHOLD/PUSH
* HSPU: choose variation that allows for 1-2 quick sets every round.
* DB SNATCH: Choose a weight that allows you to get through each round in 1-2 sets
* DU: Should be unbroken, 30s or less
Knight and Day (BUILD) (AMRAP - Rounds and Reps)
AMRAP 7:00
10 DB Strict Press (25/15)
12 Alt. DB Snatch (25/15)
50 Single Unders
Cool Down/Stretch
[50-60:00]
30sec 90/90 Shoulder Slide (each sdie)
30sec Banded Lat Distraction (each side)
30sec Banded Tricep Stretch (each side)
1min Prayer Stretch
x 2 Sets
Accessory Work
Metcon (3 Rounds for reps)
Shoulder Accessory
3 Rounds for Quality
8-10 Half Kneeling Filly Press (each side)
12-15 Chest Supported Reverse Flys
8-10 Behind the Neck Press @30X1 (eccentric Focus)
Note loads in comments
Conditioning EXTRA
Risky Business (4 Rounds for reps)
4:00 x 4 Sets
500m/425m Row
+
AMRAP in time remaining:
5/4 Ring Muscle-Ups
5 D-Ball -or- Wreck bag Cleans (heavy)
