3 Reps @ 80% x 1 Set
1 Rep @ 85% x 3 Sets
5 Strict Pull-Ups
5 Strict Knee Raises
3 Hang Snatch High Pull w/ empty bar
3 Hang Power Snatch w/ empty bar
+
Add weight to first weight for workout:
5 Bar Kip Swings
3 Kipping Pull-Ups
3 Kipping Knee Raises
3 Snatch High Pull w/ first weight, from floor
3 Hang Power Snatch w/ first weight, from floor
+
Add weight to second weight for workout:
5 Bar Kip Swings
3 Kipping CTB Pull-Ups
3 Kipping Toes to Bar
3 Snatch High Pull w/ second weight, from floor
3 Hang Power Snatch w/ second weight, from floor
0:00-8:00
For Time
15-12-9
Power Snatch 75/55#
Pull Ups
8:00-16:00
For Time:
15-12-9
Power Snatch 95/65#
Toe to Bar
Open/RX+: (95/65#) / Chest to Bar AND (115/75#)
Time Domain: 4:00-7:00 for both sections
We are building off the style of workout we did last Tuesday. We are combing the chest to bar pull-ups and toe to bar again in a workout to help practice both movement and build volume in a fashion we expect to see in the Open. Focus is speed and cycling of both the barbell and the gymnastics movements.
This workout is essentially two quick sprint workouts. It will definitely bring the fire and get that blood pumping.
15-12-9
Hang Power Snatch 45/35#
Ring Rows
For Time (8:00 to 16:00)
15-12-9
Hang Power Snatch 55/45#
Hanging Knee Raises
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
100ft Sandbag Carry
:30sec Handstand Hold
-Max Chin Over Bar Hold
Min 1: 15/12 Cal Row
Min 2: 15 GHD Sit-Ups
Min 3: 15/11 Cal Bike
Min 4: 10 Dual DB Step-Overs 24/20’’ / 50/35#
8:00 AMRAP
6 Inchworm Push-Ups
:30/:30 Pallof Press Hold
8/8 Staggered Stance Barbell Good-Mornings
10 Alt Dead-Bugs w/3sec pause at ext.
10 Alt Bird-Dog w/3sec pause at ext.
+
[13:00-20:00] Build to First set weight for Deadlifts