(NEW CYCLE WK 1 DAY 1)
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch
Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch
*Rest as needed between waves.
Front Squat + Pause Front Squat + Front Squat
7 Sets (1 set every 2 minutes 30 seconds)
1 Front Squat + 1 Pause Front Squat + 1 Front Squat
*Start around 70-75% and build from there. No failed reps.
**Pause Front Squat is 3 second pause in the bottom.
Goodmornings + Seated Good Mornings
7 Good Mornings @ 7-8/10 RPE + 7 Seated Good Mornings @6-7/10 RPE
7 Good Mornings @ 7-8/10 RPE + 7 Seated Good Mornings @6-7/10 RPE
7 Good Mornings @ 7-8/10 RPE + 7 Seated Good Mornings @6-7/10 RPE
7 Good Mornings @ 7-8/10 RPE + 7 Seated Good Mornings @6-7/10 RPE
*Rest as needed between sets.
**Score is for Good Mornings. Seated Good Morning weight in the notes.
Metcon:
3 Rounds (7 min cap)
15/11 Calorie Echo Bike
11 Burpees Over 12" Block (or makeshift 12” structure)
Scaled:
3 rounds
12/9 Calorie Echo Bike
8 Burpees over 12" block (or makeshift 12” structure) - OR 12 Burpees over 8” block
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