C44 – C44
Equipment:
Warm-up (No Measure)
You will have 3 increasing weights on your snatches-easy, medium, hard.
Rings set for rows
Box if using for inverted rows
Warm-up
Warm-up (No Measure)
Tabata-
Air squats
Kickbacks
*alternate movements, increase intensity as you go
Skill/Strength
Turkish Get-UP (1-1-1-1-1)
Grab out a light DB/KB and review the TGU. Then, spend up to 10 min working up to a heavy single on each side
Skill/Strength
Warm-up (No Measure)
Prep for the workout:
Review DB power snatches as:
DB deadlift-high pull-muscle snatch-power snatch
*perform as many reps as necessary to be moving well
Then, build up to your heavy Snatch weight in about 3 sets, and increase the difficulty of your ring rows.
12 alt. Snatches (light)
5 ring rows (easy)
8 alt. Snatches (moderate)
5 ring rows (medium difficulty)
6 snatches (heavy)
5 inverted ring rows (hard)
Metcon
Metcon (Time)
3 rounds:
10 DB Power Snatches (heavy)
10 inverted ring rows (hard)
2 rounds:
15 Power Snatches (medium)
15 ring rows (medium difficulty)
1 round:
20 Power Snatches (light)
20 ring rows (easiest)
Scaled options:
Decrease the load as necessary and decrease the difficulty of ring rows or scale reps of ring rows to 5-10-15
Mobility
Warm-up (No Measure)
Grab a lax ball-
5 each position cat/cow
30 sec down dog. Focus on stretching shoulders
Lay on your side on the floor and smash lats with lax (1 min e/s)
Lay on your back and address your upper/mid back (1-2min e/s)