Heavy Day – Muscle Snatch, Power Snatch, & Overhead Squat
Workout
Heavy Day – Muscle Snatch, Power Snatch, & Overhead Squat (Time)
– RX –
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
– LEVEL 2 –
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
– LEVEL 1 –
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
Accessory
Metcon
Accumulate:
25 Hip Extensions
20 Back Extensions
15 Hip & Back Extensions
25 Hip Extensions
20 Back Extensions
15 Hip & Back Extensions
Stretching
Metcon
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
Extra Work
Metcon (AMRAP – Reps)
– STRENGTH 1 –
5 Sets:
Max Unbroken Push-ups
– Rest 2:00 between sets
5 Sets:
Max Unbroken Push-ups
– Rest 2:00 between sets
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
3 Squat Snatches
3 Squat Snatches
3 Squat Snatches
For Load:
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
3 Squat Snatches
3 Squat Snatches
3 Squat Snatches
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep-max snatch.
Metcon (Time)
– ENGINE 1 –
3 Rounds For Time:
800m Run
– Rest 3:00
400m Run
– Rest 2:00
200m Run
– Rest 1:00
3 Rounds For Time:
800m Run
– Rest 3:00
400m Run
– Rest 2:00
200m Run
– Rest 1:00
Metcon (AMRAP – Reps)
– SKILL 1 –
8 Rounds For Reps:
:20 Air Squats
– Rest :10
8 Rounds For Reps:
:20 Air Squats
– Rest :10