Friday L2
Warm-Up:
3 Rounds
200m Run
8 Muscle-Snatches
4 Back Squats
Strength:
Front Squats:
8 x 2 @ 85-90% Across
New Set Every 2:00
Work on moving that bar quickly with each rep.
Accessory:
4 Rounds:
10 Seated Sumo Stance Good Mornings
2 Bounding Broad Jumps For Max Distance
Rest 1:00 Between Rounds
Metcon:
2 Sets:
3 Rounds:
200m Run
10 Power Snatches (135/85)
Rest 5 Minutes Between Sets
2 Scores Here
Elite: 155/105
Semis: RX
Open: 95/65
Stimulus Check:
Trying to be consistent between the two sets. Snatches should be quick singles or small sets with short rest on set 1. On set 2, if you can, try to go touch and go and see what happens.
Retest from 6/9/2023
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
Accessories:
Single Arm Single Leg Dumbbell RDL
4 x 10/10
Rest 1:30 Between
Same Weight as last week.
Goblet Cossack Squats
3 x 20 (total)
Rest 1:30 Between Sets
Band Prone Hamsting Curls
150 Reps For time (Red)
Clean Work:
Hang Squat Clean + Power Clean
7 x Complex
Rest 1:30 Between Lifts
Progressive
trying to tire the legs out with that inital squat clean then hit a heavy power.
Strict Gymnastics Pulling:
Strict Peg Board
5 x 1
Rest 1:30 Between Sets
Extra Conditioning:
10 Rounds
250/225m Row
3 Clean and jerks (185/125)
Looking for quick transitions with fast singles on the barbell. try holding on to a fast pace on the barbell ideally 2-5s faster than your 2k pace.