Friday, 11/21
November 20, 2014
Sunday, 11/23
November 22, 2014

IMG_5618

Warm-Up
2 rounds of
8 Over-Under Scap Touch
4 PVC Dislocates
8 PVC Pause OHS
4 Squat to Bootstrapper
8 Opposite Heel Touch to Open-T
4 Squat Jumps

Then,

Supine Self-Bully Stretch (1min/side)

SupineBullyE.g.: right hand under low back, reach left hand towards right shoulder, placing fingers of left hand on the floor by the right shoulder, then gently roll towards the right side as much as possible, keeping the palm of the right hand on the floor at all times (to increase stretch, take left leg over right)

 

Strength – Snatch (25min for prep and work sets)

– – Prep Sets – –
2 x 3 Snatch Extensions + 3 Hang Snatch Hi-Pulls + 3 Hang Power Snatch

– – Work Sets – –
1 x 2 Snatch @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
3 x 1 @ 85%

Met-Con
– 50 OHS       (M: 115/95/75/55*; W: 83/63/55*/45*/35*)
* use a 15lb bar
– Must complete 15 burpees after each attempt (inc. if you happen to do all 50 in a row)
– No more than 4 sets (12min timecap)
– bar from the floor

0 Comments

  1. Dray says:

    Well this was fun! Snatch felt pretty good today, worked up to 115# and even rushing to finish before time ran out still didn’t cause problems with form. I took it easier on the OHS – remembering how the same 50 reps went with front squats – and dropped the weight to 65#. Finished in 3 rounds and probably could have pushed for two but who would want to miss out on another 15 burpees, right?