WEEK 2 – Day 7, Tuesday – 20th April 2021

Week 2 – Day 7

Warmup:
3 Sets –
10 RNT Overhead Squats light
6 Single Arm KB Press 30X0 (light)/arm
15-20sec/arm Single Leg Ring Plank per Leg
https://youtu.be/k9Z1C4Yz8F0 Single Leg Ring Plank
https://youtu.be/O77ZcyBaIB4 RNT Overhead Squats
https://youtu.be/Qve98qQFfDQ Single Arm KB Press

A) Snatch Grip Work

3 Snatch Grip Behind the Neck Push Press 31X1
3 OHS 31X1
rest 2mins x 3 sets
https://youtu.be/G8iJivvufKY Snatch Grip BTN
https://youtu.be/-j1Brs3LgtA OHS

B) Back Squat

10X1; 3 reps Every Minute for 8mins (SPEED WORK)
*load with 58% of 1RM
*SPEED up from bottom is critical

C) Single Leg Scapular Structural Balance

2 Sets
6-8/leg @ 20X0 tempo – DB Suitcase Front Foot Elevated Split Squat (2-4″ elevation on front foot) – increase load from last week
rest 60sec
3 Bottom up Turkish Get Up R
3 Bottom up Turkish Get Up L
rest 60sec
https://youtu.be/vLTWu7O5FSw DB Suitcase Front Foot Elevated Split Squat
https://youtu.be/bt-uNDFkI0A Bottom up Turkish Get Up

D) 3-4 Sets – Power Work

2 Muscle Snatch
3 Hang Power Snatch
rest 15sec
Row 16sec @ 97%
rest walk 2:30
*record load and total cals

*It is very important that this work be done at very high effort with the intent to push your pace. We don’t get many opportunities to express full power and here is one. Push your pace on the rower and Keep QUALITY your focus on the Snatch Work!

*Similar to last week if you have the time and your power remains HIGH, then complete a 4th set.