Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
FOAM ROLLING | 5:00
1 set:
1:00 foam rolling upper and mid-back
1:00 foam rolling each lat (right and left side )
:30 foam rolling each calf (left and right side)
3 rounds:
run 200-m
15 PVC pipe overhead squats
Warm-up
Warm-up
SNATCH PROGRESSION BB
3 Deadlift
3 Deadlift to mid-thigh
3 Deadlift and shrug
3 Muscle snatch overhead.
3 Overhead squat
3 Hang squat snatch
3 Snatch
3 Deadlift
3 Deadlift to mid-thigh
3 Deadlift and shrug
3 Muscle snatch overhead.
3 Overhead squat
3 Hang squat snatch
3 Snatch
Weightlifting
Snatch (Every 90 seconds 4 x 3 )
Build to work out weights or above.
Metcon
2021 QUARTERFINALS TEST 5 (Time)
RX
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
INTERMEDIATE
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)
BEGINNER
9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)
INTENDED STIMULUS
Finish this workout in 7 minutes or less.
The best athletes in the world finish this workout in under 3:00.
It is okay for your athletes to not finish this workout today, but we want them to at least reach the round of 3 before getting time capped.
The snatch weight should be moderately heavy today. Have athletes find a weight that challenges them but also a weight that they won’t fail. The majority of your athletes should be performing single repetitions.
The box is higher than normal. Athletes are allowed to use their hands to assist themselves to get over the box if needed.
Finish this workout in 7 minutes or less.
The best athletes in the world finish this workout in under 3:00.
It is okay for your athletes to not finish this workout today, but we want them to at least reach the round of 3 before getting time capped.
The snatch weight should be moderately heavy today. Have athletes find a weight that challenges them but also a weight that they won’t fail. The majority of your athletes should be performing single repetitions.
The box is higher than normal. Athletes are allowed to use their hands to assist themselves to get over the box if needed.
Cool Down
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side
30 alternating scorpion stretches
1:00 piriformis stretch/side
