Monday L2
Warm-Up:
400m Run
into…
3 Rounds:
5 Snatch Grip Deadlifts
5 Snatch Grip Turnovers
5 Overhead squats
Strength:
Snatch + Pause Overhead Squat + Snatch
7 x Complex
New Set Every 2:00
Drop and reset after the Overhead Squat
Pause for 3 seconds
Work on catching the snatch balance as deep as possible
Progressive but no more than 85%
Metcon:
5 Rounds:
400m Run
10 Overhead Squats 135/95
10 Bar Facing Burpees
Elite: 155/105
Semis: RX
Quarters: 115/75
Stimulus Check:
Looking to push the pace on this workout. All overhead squats should be unbroken.
Optional Additional Work
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:
Deficit Deadlift
3,2,2,1,1,1
New Set Every 2:00
Progress to a 1 Rep Max
Stand On 1 Stall Mat
Back Squats
4 x 6
Rest 1:30-2:00 Between Lifts
Looking to Lock in a moderate Load For all 4 sets
roughly 65-70% of 1 Rm
Belt Squat Sumo KB Deadlifts
3 x 20 @ Bodyweight on the Belt Squat
Rest 1:00 Between
Prone Banded Hamstring Curls
150 reps in as few sets as possible
Red/orange
Extra Metcon
5 Rounds
Every 3:00
24/18 Calorie Bike
50′ Walking Lunge (70/50s)
Stimulus Check:
Switch between farmers Carry and front rack carry each round. Looking to Push the pace on the bike And Keep the dumbbell unbroken
