$20.00 donation to 1776 https://seventeen76.square.site/
Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up (5-12)
3 rounds:
20 Banded Pull Aparts
5 Banded Pass Through
10 Banded Muscle Snatch
5 Banded Overhead Squat
Specific Warm Up (12-27)
Wall Walk:
3x Inchworm + 2 Pushups
:15 Wall Facing HS Hold
1-2 Wall Walk (or workout option)
Snatch:
with empty bar
3 Jump and Shrug
3 Elbow high and outside
3 Muscle Snatch
3 Overhead Squat
6 Snatch Balance (2 landing in quarter, 2 landed parallel, 2 landing full depth)
3 Hang Power Snatch
3 Hang Squat Snatch
2x 1 Power Snatch + 1 Hang Squat Snatch
(27-37)
10 Min EMOM:
1 Power Snatch + 1 Hang Squat Snatch
*Build as long as form is pretty
(40-52)
12-9-6-3
Wall walk
Hang squat snatch (155lb./105lb.)
Goal: Sub 10:00
Cap: 12:00
Intermediate: 95/65lb., 8-6-4-2 reps for wall walks
Baseline: 15lb. Or PVC, 4-3-2-1 Wall Walk, or same reps but lesser distance to climb on wall. Consider scaling wall walk to an inch worm with stationary feet.
(55-60)
1:00 Banded Lat Stretch (each side)
:30 Pec Stretch (each side, on rig or wall)
(0-5)
Upside down a second time in the same week? Life is hard my friend, and when variance is pure yet intentional, the demand on our body should reflect something out of the norm from time to time. I’ve even done “Fight Gone Bad” on back to back training days before because #variance. But don’t worry, not doing that to you guys. Today there is a tremendous amount of upper body limitation and high skill with the hang squat snatch. Scaling is important today to look at the time and decide what you may be capable of within that working window. Focus and self awareness along with a solid “push” of effort will be very important for a good session today. As fatigue builds on the wall, the barbell will be hard to control–a lot like parenting a teenager, or helping a spouse who had a bad day, or a midterm that you poorly prepared for. Today we adapt.