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Wednesday November 27th - Week 12 of 12

Reminder: 10am and 1pm Classes Only

Warm-Up

- 2 minutes easy row

- Burgener PVC Warm-up

 

2x

- 5 OHS with empty barbell

- 5 Hang Snatches

- 5 Snatches

- 5 Front Squats

 

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 HSS

- Minutes 11-15: 1 Squat Snatch

 

B. Practice Day - For Quality Reps

4 Rounds on the 4 minute mark:

- 20/15 Cal Row

- 10 Front Squats (~50% of 1 RM)

- 20 Slamballs

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 -

3 sets x 15 Reps

 

Midline:

3 sets x 30 reps of GHD Situps

 

*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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