11.2.2022
Warm-up
[3-10:00]
6:00 @ warm up pace
10 PVC pipe pass throughs
20s/20s PVC external shoulder rotation stretch
5/5 single leg glute bridge
5/5 side plank clamshells
5 PVC OHS slow and controlled
Specific Prep
[10-15:00]
W/ empty bar or PVC pipe
5 good mornings
5 BTN snatch grip Push press
5 snatch grip RDLs
5 hang Muscle Snatch
5 Snatch Balance to power position
5 OHS
Weightlifting
[15-33:00]
Power Snatch (1.1.1.1.1 x 9-12 sets every 60-90s (18:00 clock) )
*All sets at same weight, should be on lighter side, focusing on breathing and efficiency of cycling the barbell.
**use same weight as Week 1 & 3
Power Snatch (5 TnG x 9-12 sets every 60-90s (18:00 clock) )
*All sets at same weight, should be on lighter side, focusing on breathing and efficiency of cycling the barbell.
**use same weight as Week 1 & 3
Hang Power Snatch (5 reps x 9-12 sets; every 90s (PVC to empty bar))
Metcon
[35-50:00]
Uggs and Leggings (Distance)
AMRAP 15:00
Row for meters A easy to moderate pace*
Every 90s stop and complete 10 Wall Ball Shots
OPEN (RX+): 15 WBS
CC: PACER/SUSTAIN
GOAL: Keep WBS unbroken for as long as possible, keep effort on rower consistent each round
WBS at: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 11:30, 12:00, 13:30
Uggs and Leggings (BUILD) (Distance)
Every 90s for 15:00
1: Row 1:00
2: 5-10 Wall Ball shots (14/10#)
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00
12s Russian Twists holding WB + feet off ground
45s slow russian twists - no weight and feet on ground
+
5:00 easy jog
