Saturday 7-27-19

 

This week’s Throwdown is…


OPEN

tttTD12
For time
10-8-6-4-2 Power Snatches @ 135/95
30 DU's after each round
directly into
2-4-6-8-10 Thrusters @ 135/95
30 DU's after each round

* See video coaches tips, workout evaluation, movement standards.


SANCTIONAL

AM
tttTD12
For time
10-8-6-4-2 Power Snatches @ 135/95
30 DU's after each round
directly into
2-4-6-8-10 Thrusters @ 135/95
30 DU's after each round

* See video coaches tips, workout evaluation, movement standards.

PM
90 min self directed movement:
Skill work, mobility, rest/relaxation, sports/games, etc.
* Note: Report in what you do.


SCALED

tttTD12 Scaled Version
For time
10-8-6-4-2 Power Snatches @ 135/95
30 DU's after each round
directly into
2-4-6-8-10 Thrusters @ 135/95
30 DU's after each round

* See video coaches tips, workout evaluation, movement standards.


Other Scaling Options:


If you do not have double unders, use one of these three options for jump rope alternative
1- Perform 10 reps of the 1-1-2 drill
2- Perform 20 speed steps (counting only one foot landing)
3- Perform 30 single unders

If these weights are too heavy for you to safely race with use approximately 55% of your 1rm thruster for loading


S&C

A. Weighted pull ups; 1.1.1x6; rest 10 sec/rest 2 min
B. Bench press with chains; 5, 5, 3, 3; rest 2 min
C. Bent over supinated barbell rows; 8-10x5; rest 2 min
D1. Laying barbell tricep extensions; 10-12x5; rest 90 sec
D2. Isometric hold at top of ring row with supinated grip; amsap x5; rest 90 sec
E1. Elbow on knee external rotations; 10-12x3; rest 1 min
E2. Powell raises; 10-12x3; rest 1 min
+
Bike 15-20 min easy cool down