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Wednesday November 6th - Week 9 of 12

Warm-Up

- Inch Worm Length of Rig

- Sampson Stretch Length of Rig

- Burgener PVC Warm-up

 

2x

- 5 OHS with empty barbell

- 5 Hang Snatches

- 5 Snatches

- 5 Scap Push-ups

- 5 Scap Pull-ups

 

 

A. Snatch Skill Work-

EMOM 15 minutes - add weight from previous week as skill improves

- Minutes 1 - 5: 2 Heavy Snatch Pulls from the Floor

- Minutes 6 - 10: 2 Light Overhead Squats

- Minutes 11-15: 1 HSS + 1 Squat Snatch

 

B. Practice Day - For Quality Reps (20 min CAP)

- 20 Plank Shoulder Touches (2 count)

- 20 Ring Rows

- 20 Power Snatches

- 600m Run

-15 Push-ups

-15 Pull-ups

-15 OHS

-400m Run

-10 HSPUs

-10 CTB Pull-ups

-10 Squat Snatches

-200m Run


After Class Strength and Conditioning

Strength:

2ct Paused Back Squat

6 Reps @ RPE 6

6 Reps @ RPE 7

6 Reps @ RPE 8 x 2 sets

 

Body Building/Conditioning:

Tricep Kick-backs -

2 sets x 15 Reps

 

Midline:

3 sets x 20 reps of Strict Knee Raises

 

*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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