Week 7 – Day 31
Warmup:
3 Sets –
4 Drop Jumps (Higher Than Last Week)
15 Low to High Banded Chops/side
20m Duck Walk
https://youtu.be/oCRbRG3w84A
https://youtu.be/_ZBcxwkU0Hw
https://youtu.be/D1KzLUqeMaI
A) Touch and Go Snatch Complex
3 Hang Muscle Snatch
3 Hang Power Snatch
rest 60sec between sets x 4 sets
*For the past 6 weeks we have been incorporating your Snatch barbell cycling into your Tuesday power work. We have moved this to Monday and taken away the time pressure of the other modalities so you can focus on refining you movement and building great strength in the Snatch!
https://youtu.be/nSqtPU_QGQA
https://youtu.be/Ck-c6Ibc6Gg
B) Segment Snatch Pull
3111; 6,5,4,3; rest 2-3mins
*ONLY 1 Pause on the concentric now – Watch VIDEO – pause 1sec just below knee and then finish with SPEED!
*Lower Slowly from the hips to the floor in 3 seconds
https://youtu.be/8CSiQVRHfmM
C1) Banded Close Grip Bench Press
10X1; 3-4 reps; rest 60sec x 3 sets (same band set up as last week with added load)
*still focusing on speed in the concentric phase – really drive as fast as you can!
https://youtu.be/baUlfORkrbM
C2) T-Bar Row
10X2; 6-8/reps; rest 2:00 x 3
https://youtu.be/-4DgImN_G7o
D) Rounds in 5mins – Consistent Effort Throughout
6 Dumbbell Burpee Box Step Up Over 45/30 (20/16″ box)
3 Renegade Rows 45/30
30 Double Unders
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Row 12/9 Calories
9 Dumbbell Front Squats 45/30
9 Dumbbell Deadlifts
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Assault Bike 6/5 Cals Cals
10 HR PUsh Ups
Assault Bike 6/5 Cals Cals
12 Sit UPs
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