Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete 27-21-15-9 of:
Thruster (45kg/30kg)
C2B Pull-up’s
.
TC = 12 min
Score = Time
.
then…
.
2) Complete the following EMOM for 10 min:
Even min: 15 Ring Dip’s
Odd min: 2 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×6 (6×6 70% 1RM Wk2 – do this, this week even if you missed week 1)
.
Score = Load.
.
then…
.
2) Tabata the following:
a) Row
.
1 min Transition
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Strict Press 2-2-2 at 95% 1RM (Leave every 2,5 min)
.
Score = Load
.
then…
.
2) Complete 10 Rnds of the following for time:
3 Thruster (70kg/49kg)
3 Bar Muscle-up’s
.
TC = 12 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
If you did not test your 1RM Back Squat then do today:
1a) OHS – Take 10 min to find a new 1RM.
.
Score = Load
.
Warm-up:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; […]
