*Gym Updates and Thoughts 3/30/20 HERE

*A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red.

WOD:

1a) Warm-up – Passive – 2 rounds of:

1 minute Pancake Stretch

1 minute Table Top Hold

Spend more time as needed to open up tight areas.

1b) Warm-up – Active – 7 minute AMRAP for Quality:

10 PVC/Towel Pass Throughs

5 Wall Therapy Squats

10 Scapula Push-ups

Focus on quality of movement, activation, and range of motion.

2) Gymnastics/Skill/Prehab – 5 sets of: 5/side Turkish Get-up

If you don’t have weights in your house, use a household item, cloth grocery bag with some goods in make a great “Kettlebell” substitute.

3a) Strength/Volume/Skill Work – 3 sets of:

5 Tempo Snatch Pulls

5 Above the Knee Snatch High-Pull

5 Tall Power Snatch

5 Sotts Press

Use this as warm-up/positional work. Most athletes need no more than the barbell, likely even just a PVC pipe for this. Rest 90-120 seconds between sets.

3b) Strength/Volume/Skill Work – 5 sets of:

1 Muscle Snatch

1 Power Snatch

1 Tempo (2.2.2) Overhead Squat

Rest 90-120 seconds between sets.

3c) Strength/Volume/Skill Work – Every 1:00 x 10 sets:

1 Snatch Pull +

1 Hang Power Snatch +

1 Hang Squat Snatch w/Pause in the Catch

Start at a moderate load and build through the sets as deemed fit. Work to hold the catch position for a couple of seconds on third movement.

3d) Strength/Volume/Skill Work – 6 minute AMRAP:

3 T+G Power Snatch @ 80% of Part C’s Heaviest

30 Double-unders

A little battery work here to finish. Have fun.

4a) Met-con – 0:00 – 7:00 – 7 minute AMRAP:

10 Chair or Box Dips/Push-ups/Ring Dips

10 Kettlebell Taters

If you’re not comfortable with the tater then perform 10 Russian Swings and 10 Goblet Squats in its place.

4b) 10:00 – 17:00 – Every 1:00 x 7 sets: 

4 Snatch Grip Deadlift 

4 Power Snatch

4 Overhead Squats

This is meant to be barbell cycling practice for Met-con’s. Keep the weight on the lighter side, this is a good opportunity to work these movements in a narrow grip if you have the shoulder mobility so that you can reduce the range of motion on the Deadlift.

4c) 20:00 – Finish – AQAP:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

20 D-Ball Over the Shoulder

200m Run/250m Row or Ski/500m C2 Bike/600m Assault BIke

10 D-Ball Over the Shoulder

Final piece is for time.

5) Accessory – Bent Over Snatch Grip Rows: 4 sets of 8

Rest 90-120 seconds between sets. Load as deemed fit, keep the movement strict.

6) Secondary Conditioning – 10 rounds of:

20/15 Calories Hard

20/15 Calories Easy

If you’re doing this as running do them each as 200m intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport

Sport EMOTM

Sport Battery Piece