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Monday January 1, 2017 (Sport Program)

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Every 20 Sec for 3 Min (9 Sets):
Snatch x 1 @ 70-75%

  Rest 1 Min to change weight

Every 30 Sec for 3 Min (6 Sets):
Snatch x 1 @ 75-80%
  Rest 1 Min to change weight

Every 45 Sec for 3 Min (4 Sets):
Snatch x 1 @ 80-90%

 

  1. EMOM 10 (5 Sets of each):
    1) Box Facing Burpee Box Jump Overs (24/20) x 6-8 reps

2) Front Squat x 3  *3 not easy reps, but a 4th should be possible

 

  1. 2-3 Sets: *stay light enough to preserve form, this is more about injury prevention than going heavy to try and build strength

-Double KB Front Rack Curtsie Walk x 10 Steps (Each direction)

-Alternating Cossack Squat x 10 (5 each)

    -KB in goblet position just heavy enough to counterbalance

-Banded Clam Shells x 8-10 (each) *focus on glute pulling

 

  1. At about 85% (An aerobic pace, don’t drop the hammer, you shouldn’t collapse to the ground after this)

AMRAP 6: 750/600m Row

Then  AMRAP with time remaining:

5 Thrusters (95/65)
5 Bar Facing Burpees

 

Rest 3 Min

 

AMRAP 6: 50/40 AB Cals

Then
AMRAP with time remaining:
8 Toes to Bar

4 DB Power Cleans (50/35)

 

Rest 3 Min

 

AMRAP 6:  660m Run
Then
AMRAP
30 Double Unders

10 Alternating DB Snatches (50/35)