Thursday – Sn Int + Skills + SL Int + Glutes + Upper ECC
A. 1 Power Snatch + 1 Below Knee Hang Squat Snatch + 1 OHS per 1:30-2 min x 6-8 sets – start @ mod – to challenging
B. Band Resisted Cross Under Lunges, 10/leg x 3 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=7nvNNEM4Di8
A. 1 Power Snatch + 1 Below Knee Hang Squat Snatch + 1 OHS per 1:30-2 min x 6-8 sets – start @ mod – to challenging
B. Band Resisted Cross Under Lunges, 10/leg x 3 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=7nvNNEM4Di8
C. EMOM x 20 minutes:
1st – 3-5 Weighted Ring Dips – scale with push-ups or DB Bench if they can’t do Pushups
2nd – 20-30 sec of Kipping Pullup, BMU, RMU practice
3rd – 1-2 Rope Climbs to 12ft – scale with appropriate pulling
4th – 100ft Farmer Carry – HEAVY, or 100ft D-Ball Carry HEAVY or 100ft Double KB Front Rack Carry HEAVY
1st – 3-5 Weighted Ring Dips – scale with push-ups or DB Bench if they can’t do Pushups
2nd – 20-30 sec of Kipping Pullup, BMU, RMU practice
3rd – 1-2 Rope Climbs to 12ft – scale with appropriate pulling
4th – 100ft Farmer Carry – HEAVY, or 100ft D-Ball Carry HEAVY or 100ft Double KB Front Rack Carry HEAVY
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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 3 reps x 5 sets, 1:30 min – work to your heaviest tall snatch, for people that struggle here – good technique/speed focus with load they can do fast and appropriate – https://www.youtube.com/watch?v=YhGbp1wp8Ls
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 3 reps x 5 sets, 1:30 min – work to your heaviest tall snatch, for people that struggle here – good technique/speed focus with load they can do fast and appropriate – https://www.youtube.com/watch?v=YhGbp1wp8Ls
B. Clean Pull. Above Knee Hang Squat Clean, work to a heavy single
C1. Paused Split Jerk (5 seconds), 3 reps x 3 sets,30 sec – building
C2. 100ft Med Ball Front Rack Carry or KB Front Rack Carry x 3 sets, 30 sec
C3. Single Arm Farmer Carry – AHAP – 100ft/arm x 3 sets, 1:30 min
C1. Paused Split Jerk (5 seconds), 3 reps x 3 sets,30 sec – building
C2. 100ft Med Ball Front Rack Carry or KB Front Rack Carry x 3 sets, 30 sec
C3. Single Arm Farmer Carry – AHAP – 100ft/arm x 3 sets, 1:30 min