2.24.20

A. Warm Up

Coaches choice

B. Strength

4 sets

3 Muscle Snatch

3 Hang Power Snatch Below Knee

*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.

-Then-

Slow Pull Snatch Pull

Tempo @ 3131; 5,4,3,2

*3 second pull to the knee then finish with SPEED!

*Lower Slowly from the hips to the floor in 3 seconds

C. Conditioning

3 sets for reps

5 minute AMRAP

15/12 calorie bike

10 Power Cleans

5 Hand Release Push Ups

-2 minutes rest between sets-

*record weight and score

*start each set where you left off

2.21.20

A. Warm Up

Scapular Positional Strength and Active Mobility Work

3 Sets

12 Prone Y’s on Floor (pause 2 seconds at top of each rep)

20’/side Tall Plank Theraband Lateral Walk

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – 1 Segment Power Clean + 1 Slow Pull Power Clean

Even – 1 Power Jerk + 1 Pause Split Jerk + 1 Split Jerk

(Set up one bar in the rack for the Jerk complex and a Second bar on the floor for you power clean work)

-then-

Clean Grip Deadlift

TnG Reps using Hook Grip

3 sets of 5 reps

*Every 3:00 *building from last week

C. Conditioning

4 sets for time of:

Row 250/220m

5 Single Arm Dumbbell Deadlift

5 Single Arm Dumbbell Snatch

*perform both movements with one arm before switching arms

2.20.20

A. Warm Up

3 sets NFT

30 second plank

10 Glute Bridge V Walkouts

20 Shoulder Taps

*weighted plank and wall facing shoulder taps for coaches challenge

B. Strength

Back Squat

4 sets of 3 reps @ 22X1 Tempo

*two seconds down, two second pause at the bottom, fast up, one second pause at the top

C. Conditioning

3 sets for time of:

12 Back Rack Reverse Lunges (6/leg)

12 Toes to ring or bar

12/9 calorie bike

-90 seconds rest between sets-