GHD or DB SIT-UP DB# 20/35 15/25 10/15
3 GHD knee extension initiations or
3 1 arm DB initiations/side
3 GHD sit ups to parallel, slow or
3 1 arm DB situp slow down/ side
3 GHD sit ups to parallel, fast or
3 1 arm DB situp fast / side
SNATCH CYCLING
5 hang muscle snatches
5 top-to-top hang muscle snatches
5 top-to-top hang power snatches
2 sets:
5 touch-and-go snatches
3 1 arm DB situps o
3 GHD Situps
– Use workout weight
– Rest :30-1:00 between sets.
RX
3 rounds for time:
30 GHD sit-ups / 15 1 arm DB situps/Side #20/35
30 power snatches (55/75 lb)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel / 10 1 arm DB situps/Side #15/25
30 power snatches (45/55 lb)
BEGINNER
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)
INTENDED STIMULUS
9:00-13:00.
1:00-2:00 for each movement.
Snatches in sets of 10+.
Significant challenge to maintain midline stability.
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
3-4:00 Flush walk, bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
2 sets:
12 scorpions
12 glute bridges
12 straight-leg sit-ups
12 tempo PVC muscle snatches
12 OH squat PVC