Monday Nov 8

Back Squat

Warm Up

2 Rounds

 

200m Run

10m Bear Crawl

10 Spiderman Lunge

 

2 Rounds

 

5/5 Single Leg Glute Bridge

5 BB Deep Squats with 3 sec pause

5 Tall Jumps

Strength

Back Squat

12 x 2 @ 30×0

3 Sets @ 50%

3 Sets @ 55%

3 Sets @ 60%

3 Sets @ 65+%

Rest 30-45 Sec

Goal: increase the rate of acceleration out of the bottom of the squat, this will help with force production in the future.

Workout

RX

AMRAP 12 Min

6 Burpees over bar

3 Power Snatch 60/40 Kg

100m Run

SC

AMRAP 12 Min

6 Burpees over bar

3 Power Snatch 50/35 Kg

100m Run

FIT

AMRAP 12 Min

6 Burpees over bar

3 Power Snatch 40/30 Kg

100m Run

Goal: Power Endurance. Stay consistent though the reps and make sure you extend on every snatch rep. Hips must contact the bar.

Extras

Weightlifting

Snatch + Over head squat

5 x 1 + 2 @ 80 – 85%

Behind the neck Snatch Push Press, Pause for 2 sec at the bottom of the dip.

3 Sets @ 70%

3 Sets @ 75%

2 Sets @ 80%

2 Sets @ 85%

%’s are workout from 1RM Snatch

Engine Building

10 Sets

2 min Sprint

2 min Rest

Accessory Work

3 Sets

15 Mini band sidewalk/per side

15 BB Ab Roll Out

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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