Monday, April 4th 2022
Warm-up
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
Back Squat (1 Rep max)
Metcon
Metcon (Time)
For time
30 Squat Snatch 135/95 lbs
30 Squat Snatch 135/95 lbs
KG: 60/45 KG
TC: 8 min
Score: Time
TC: 8 min
Score: Time
Scaling options
Beginner
30 Snatch @Moderate
Intermediate
30 Squat Snatch @115/75 lbs
Perform
For time
30 Squat Snatch @135/95 lbs
Rest 4mins
For time
30 ring muscle ups
Extra Accessory
Metcon (Weight)
5 x 12 Seal rows @moderate
The Seal row isolates the upper back in the horizontal pulling. The reason we lay prone in a slightly arched position is to engage the back in its entirety but avoid strain on the hamstring from being in a bent over position. The pull should be towards the end of the sternum and NOT the chest. Those who constantly shrug up when pulling should grab the bar in a supinated position which will reduce the chances of pulling using the upper traps.
Score: Weight
Scaling options
Beginner
Build to a heavy 3 rep Back squat
Intermediate & Perform
As written