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Monday, July 9, 2018

  Mon 7/9/18
Mobility: Shoulders/Hips
Strength/Skill: Snatch Deadlift + Snatch Pull + Hang
Snatch from below knee + Overhead 
Squat
E2MOM x 5 sets starting at ~70% (if you 
did this last week, start 5lbs heavier)
Met-Con: E2MOM x 6 minutes

A. 200m Run (Mod: 100-150m)
max reps toes-to-bar/kipping knee raises 
(mod: supine leg raises)

B . 200m Run
max reps Pull-ups (S: C2B) 
(mod: ring rows/banded pull-ups)

C. 200m Run
max reps ring/box dips (S: max reps 
muscle-ups)

REST 4 minutes then REPEAT

Score= total reps
Additional
Optional
Accessory
Work:
DB Lateral Raises: 4x10
Weighted Russian Twists: 4x15 each
Express E2MOM x 6 minutes

A. 200m Run (Mod: 100-150m)
max reps toes-to-bar/kipping knee raises 
(mod: supine leg raises)

B . 200m Run
max reps Pull-ups (S: C2B) 
(mod: ring rows/banded pull-ups)

C. 200m Run
max reps ring/box dips (S: max reps 
muscle-ups)

REST 4 minutes then REPEAT

Score= total reps
Barbell Post Action Potentiation

A. Snatch

Set 1: 85% 2x1, 70% 2x2
Set 2: 85% 2x1, 70% 2x2 (add 5-10kg)
Set 3: 85% 2x1, 70% 2x2 (add 5-10kg)

B. Clean

Set 1: 85% 2x1, 70% 2x2
Set 2: 85% 2x1, 70% 2x2 (add 5-10kg)
Set 3: 85% 2x1, 70% 2x2 (add 5-10kg)

C. Push Press + Split jerk (+2-5kg)

3x (2+1) @ 70%
3x (2+1) @ 75

D. Snatch Deadlift (+5-10kg)

4x2 @ 85%
.