Thursday, January 23
Wednesday, January 22
January 21, 2014Friday, January 24
January 23, 2014
Warm-Up
3 x 6 Alt Over-Under Scap Touches/side, 12 Supine Scorpions, 6 PVC Dislocates, 12 PVC OHS
Mobility
60sec/side OH Lat/Tri Band Distraction
Prep
3 x 3 Hang Snatch Hi-Pull + 3 OHS
Work (20min timecap)
Basics
6-7 x 1 Snatch Hi-Pull + 1 Hang Power Snatch + 1 Power Snatch
Int/Adv
5
x 1 Snatch Hi-Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch; Rest 5sec, 1 Snatch
Finisher
3 x AMRAP Pull-Ups
Scaling Options:
- C2B {for any set below 20 reps, fill in remainder with band pull-aparts}
- Kipping {for any set below 20 reps, fill in remainder with band pull-aparts}
- Strict {for any set below 10 reps, fill in remainder with band pull-aparts
- 4 x 2 Negatives + 12 Band Pull-Aparts
0 Comments
Big props to all 6am’ers who gutted out the workout in a 42 degree box!
Worked to 55 and stuck there for the last couple of sets. I’m feeling more comfortable with snatches.
Did the negative scale down option. I think this is the first time I’ve tried a negative not in the chin up grip, it’s harder!
My shoulders were definitely worn out after this workout!