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Wednesday September 11th - Week 1 of 12

Warm-Up

- 2 minute Jump Rope

- Bugner PVC Warm-up

 

2x

- 5 Press From Behind the Neck with Empty Barbell

- 5 OHS

- 5 High Hang Snatches

- 5 Hang Snatches

- 5 Snatches from mid-shin

 

A. Snatch Skill Work-

EMOM 15 minutes

- Minutes 1 - 5: 2 Snatch Drops

- Minutes 6 - 10: 2 Snatch Balances

- Minutes 11-15: 2 Wide Stance (no Foot movement) High Hang Snatches

 

B. Practice Day - Tabatas For Quality Reps

- Tabata DB Snatch

- Rest 1 minute

- Tabata T2B

- Rest 1 minute

- Tabata DB Snatch


After Class Strength and Conditioning

 

Strength:

3-0-3 Tempo Back Squat

8 Reps @ RPE 7

8 Reps @ RPE 8

8 Reps @ RPE 9

 

Body Building/Conditioning:

DB Tricep Press

2 sets of 12-15 Reps @ RPE 8

 

Midline:

3 sets 25 reps - Sit-ups/Weighted sit-ups/GHD Sit-ups

 

*Note:

• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.



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