WARM-UP
3 sets: 12/15 calorie Assault Bike 50-ft dual DB overhead walk (35/50 lb) 3 sets: 15 Squat Therapy 10 Good Mornings (empty bar) 2 sets: 10 Snatch Grip Deadlift (empty bar) 10 Overhead Squat 3 sets: 5 Snatch Balance (lightweight) -increase loading from last week. 1 set: 5 Snatch (empty bar) 3 snatches (building in weight) 3 snatches (building in weight) 2 snatches (building in weight) – Your next weight should be your starting weight. NOTES
RX EMOM 12: Minute 1 | 5 weighted Strict Pullup Minute 2 | 5 weighted Strict Ring Dips INTERMEDIATE EMOM 12: Minute 1 | 5 strict pull-ups Minute 2 | 5 strict dips BEGINNER EMOM 12: Minute 1 | 7 Ring Rows Minute 2 | 7 Pushups Post-workout: 3 sets: On a 2:00 clock: 15/20 cal. Assault Bike Max distance DB Farmer Walks (50/70 lb) – Rest 2:00 between sets. – Use two DBs. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Snatch (83%) 2 sets: 2 snatches (85%) 4 sets: 1 snatch (87%) NOTES
Workout 2: 15 min 5 sets: 3 Snatch High Pull – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 15 min Today’s Rx Workout 4: 15 min 3 sets: On a 2:00 clock: 200-m Run Max distance DB Farmer Walks (50/70 lb) – Rest 2:00 between sets. – Use two DBs. NOTES
Stretch: 10 min 2 sets: :30 double forearm stretch on wall :30 lacrosse ball pec mash / side
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May 2024
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