Monday 10.7.19


WARM-UP

Cyclical Warm-up:

400m easy run
+
45 sec sinlge unders
15 sec rest
15 sec double unders
15 sec rest
15 sec double unders
15 sec rest
15 sec double unders

Movement Warm-up:

A. Lizard crawl; 25 feet x2
B. Stepping burpees; 10 reps slow and controlled with 1 sec pause in each position of the rep alternating feet
C1. Line hops; 20 reps forward x2
C2. Line hops; 20 reps lateral x2
C3. Air squats; 15 reps x2


PART 1: Strength

Specific Warm-up:

All with an empty bar 10 reps of:
Hang muscle snatch, Snatch deadlifts, Muscle snatch, Overhead squat, Snatch balance (progressive depth each rep), sotts press, hang squat snatch, squat snatch * does not need to be continuous. But minimal rest.
+
1 triple @95/65#
1 triple @135/95#
1 double @165/115#
1 double @185/125#

Training:

Squat snatch; 15 reps AFAP 185/125 (4 min cap)
... immediately following completion
3 attempts within a 6 min window to build to a tough single

Notes:

Working on snatch barbell cycling here. Your focus should be to do singles spread out as evenly as posisble throughout your completion time. For example, if 15 reps takes you 3 minutes that means you would be doing 1 rep on the 12 seconds. Try to use this session as an opportunity to understand how fast you can turnover a barbell.
Scaling options:
1- If you want to move the barbell faster and beat the time cap, lighten the load
2- If you are unable to do squat snatch, use power snatch, power clean, or squat clean as an alternative


PART 2: Couplet

Specific Warm-up:

5-3-1
Front squat 135/95#
TTB
rest 1 min
5-3-1
Front squat 185#
TTB

Training:

21-15-9
Front squat 185/125#
Toes to bar
* 10 min cap

Notes:

This workout is for time and is giving you practice of the commonly laid out couplet variety of workout. For fire breathers, the goal of this session would be to do it unbroken. For people who don't have that ability, try to keep the reps as fast as possible with short rest times between sets and minimize the number of breaks as much as possible.
Scaling options:
1- Lower the load on the front squat
2- Toes to bar: hanging knee raises, V-ups, anchored sit ups


PART 3: Movement

Training:

A1. Star side plank; 30 sec x1-3/side; rest as needed
A2. Pistol squats; 10 reps x1-3; rest as needed
A3. Single leg reaches; 10 reps x1-3/side; rest as needed
A4. Prone scorpions; 5 slow controlled reps per side x1-3 ; rest as needed

Notes:

Some good old fashion movement maintenance work. Take this seriously and make sure you are focusing on re-establishing quality movement after the met-con likely beat you down a bit.