Week 8 – Day 36
Warmup:
3 Sets –
4/leg Single Drop Jumps
15 Low to High Banded Chops/side
20m Duck Walk
https://youtu.be/dr5bdYRPN88 Single Drop Jumps
A) Barbell Snatch Complex
3 Muscle Snatch
3 Hang Power Snatch Below Knee
rest 60sec between sets x 4-5 sets
*Similar to last week, this is LIGHT Weight focused work – attempt to turnover reps quickly with minimal rest and reset between each rep. We are going to be working towards Touch and Go repetition cycling.
B) Slow Pull Snatch Pull
3131; 5,4,3,2; rest 2-3mins
*Watch VIDEO closely- 3sec pull to the knee then finish with SPEED!
*Lower Slowly from the hips to the floor in 3 seconds
https://youtu.be/2eaFvWmNRZI
C1) Close Grip Bench Press
10X1; 2.2.2; rest 15sec/rest 60sec x 3 sets (try to hit similar loads to last week, only this week you are hitting 6 reps in this cluster format)
*keep driving FAST on the bar – SPEED
https://youtu.be/baUlfORkrbM
C2) Pendlay Row
20X2; 6-8/reps; rest 2:00 x 3
https://youtu.be/ezrZnmjZTR4
D) Rounds in 5mins – Consistent Effort Throughout
Row 12/10 Calories
12m KB Front Rack Walking Lunge 53/35
rest 2mins
Rounds in 5mins – High Effort but Sustainable
30 Double Udners
Run 200m
10 Alternating KB Thrusters 53/35
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Assault BIke 15/12 Calories
10 Dual KB Clean 53/35
5 Clapping Push Ups
*This week marks our final week in the 5min time domain. We will move to 7mins next week
Recent Comments