04/11/2018

Encinitas – Group Class

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Warm-up

200m Run

Burgener Warm Up

6 min continuous cycle

10/8 Cal Assault Bike… Alternate with 15/12 Cal Row

4 Inch Worm

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Balance

Pick 2 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash using barbell on racks

Strength

Snatch

Build to today’s 3-RM High Hang Snatch

Drop back down to 65%, and then…

Build to today’s 2-RM Hang Snatch from Mid-Thigh

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.”

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

40 Double Under

4 Hang Power Clean 155/110

10 Toe to Bar

Rx Plus 185/135