9.27.2021
Warm-up
[3:00-13:00]
10:00, for Quality
:30sec Bike
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
:15sec Dead-Hang + :15sec Active Hang
10 Bootstrap Squats + Thoracic Rotation to Sky
Specific Prep
[13:00-20:00]
With Empty Bar:
5 Behind the neck Snatch Grip Strict Press
5 Behind the neck Snatch Grip Push Press
3 OHS with No Tempo
3 OHS @ 3331
5 Snatch Balance
Weightlifting
[20:00-28:00]
Snatch Balance + OHS (OHS @23X1; (8:00 EMOM) 1.1 x 8 sets)
**Note tempo on OHS today
**60-65% of OHS 1RM for all sets
Snatch Push Press + OHS COMPLEX (OHS @2111; (8:00 EMOM) 1.1 x 8 sets)
start from behind neck with snatch width grip**Keep weight light and focus on positions
Specific Prep
[28:00-40:00]
10 minutes to practice Bar Muscle Up progressions
-Banded Bar Muscle-Ups
-Box/Jumping Bar Muscle-Ups
-or-
Strength work:
3-4 sets:
3-5 kip swings -or- banded strict pull ups
3-5 strict knees to elbows
Rest 1:00
Metcon
[40:00-52:00]
Bit by a Dead Bee (AMRAP - Rounds and Reps)
12:00 AMRAP
5 Squat Snatch 95/65#
7 Chest to Bar Pull-Ups
9/7 Cal Bike
Open/RX+: 135/95#, 3 Bar Muscle Ups
**CC: THRESHOLD/PUSH
**Goal: 6-8 Rounds
**Snatch weight can be moderate today or even a bit heavier than you normally use, because we are looking for quick singles here today
**Bike is basically the "breather" today, so choose a pace that sets you up for success on bar and gymnastics
Bit by a Dead Bee (BUILD) (AMRAP - Rounds and Reps)
12:00 AMRAP
5 Hang Power Snatch 75/55#
7 Jumping Pull-Ups
9/7 Cal Bike
Cool Down/Stretch
[52:00-60:00]
:30sec/:30sec Doorway Pec Stretch
:30sec/:30sec Rig Crossbody Lat Stretch
30sec Wrist Stretches
1min Child's Pose
:30sec/:30sec Supine Lumbar Trunk Rotation
Accessory Work
Metcon
3 Sets:
A1. 10/10 Single Arm Ring Rows w/2sec Pause at chest
*full retraction of shoulder blade
A2. :15-:25sec Ring Support Hold
EXTRA Competitor WOD
Snatch Pull (3-3-3-3; rest as needed)
3 Reps @ 100% (of Snatch 1RM)
3 Reps @ 105%
3 Reps @ 110% x 2 Sets
Back Squat (@20X1; 3-3-3-3; rest as needed)
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 80+% *choose a weight that would allow you to hit 5 reps
Push Press (3-3-2-1-1; Rest as needed)
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ heavy for day
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP, @ 75%
8/6 Strict Chest to Bar
100ft Sled Push, @ moderate load
15 American KBS 70/53#
8 Deficit Strict HSPU 4/2.5''
