Snatches are Back!

Friday, August 15, 2014

Monster Walks
OH Band Distraction
Gristles/ Groiners

200M Run
With Barbell:
5 Pause Back Squats
5 Overhead Scapular Pushups
5 1-1/2 Back Squats
5 Strict Shoulder Press
5 Squat Jumps
5 Push Press

Doorway Stretch, 30 sec
Banded Lat Stretch, 30 sec each side
Olympic Squat on Wall, 2 min

Three sets with 60 seconds rest between movements:

Back Squat x 6-8 reps
Handstand Scapula Pushups x 10-15 reps
Lsit x 15-20 seconds

Notes: Feel free to scale the HS scap pushups to regular as needed.

5 Rounds of:

300 Meter Row Sprint
15 Vup/Tuckups
20? Dumbbell Bear Crawls
Rest 1 minute

-20 minute Time Cap-

Notes: The DB bear crawls are a new movement, so spend some time practicing and feeling out what weight will work for you.

Every minute, on the minute, for 15 minutes:

Hang Snatch + Snatch

Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

Notes: Drop the bar after the first rep. These should be full squat snatches. Focus on perfect form when building up.

For time:

21 Thrusters (115/75 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

Notes: If you cannot perform the muscleups on rings, perform bar-muscleups with a band.