Wednesday L2
Strength:
Snatch Primer
Muscle Snatch + Snatch Drop + Sotts Press
4 x Complex
New Set Every 1:00
Snatch
10 x 1
New Set Every 1:00
Progress to a moderately heavy. no more than 85% looking for crisp reps here
Metcon:
For Total Time:
5 Rounds
15 Burpees to a touch
12 Chest to Bar Pull-ups
9 Power Cleans
Rest 5:00
3 Rounds:
15 Burpees to a touch
12 Chest to Bar Pull-ups
9 Power Cleans
Elite:(135/95)
Semis:(115/75)
Quarters:(95/65), 8 Chest to Bar Pull-ups
Stimulus Check:
Trying to keep the intensity high here. Short transitions and move fast on the movements. A lot of total volume so breaking up on the chest to bar is okay but try to stay under the bar and in control. Power cleans should be a weight you can touch and go for pretty much the whole time. Stay away from singles even if it means your grip blows up.
Optional Additional Work Sessions
- Only do additional training if you’re able to recover for next training session
- Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work
Accessory:
Clean
take no more than 15 Minutes to build to a heavy single
Front Banded Clean Pull
4 x 2
New Set Every 1:30
Attach Blue/red Bands to the bar pulling it forward to force you to keep the bar close
Hollow Body pallof Press
4 x 20/ Side
Rest 1:00 Between
Axel Bar Zercher Hold
4 x :30
Rest 1:00-1:30 Between
Progressive
3 Sets:
Max Dual KB Farmers Hold (106/70)
Rest 1:30-2:00 Between
Conditioning
28 Minutes
Every Minute On the Minute:
#1: 15/12 Calorie Ski
#2: 10 Dual Dumbbell Box Step-overs(50/35)
#3: 15/12 Calorie Ski
#4: 8 Bar Muscle-ups