Warm-Up
General Prep
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Loaded Bottom of Squat Hold
Into ...
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
7 Back Rack Cossack Squats
9 Jumping Back Squats
Weightlifting
Overhead Squat
Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
Pause for 1 sec on the first rep of each set
*Alternate Option
Front Squats
Every 2:00 minutes, 5 Sets
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 8 Reps
Set 5: 8 Reps
Load: Choice
"Gin Rummy"
For Time
21 Squat Snatch
9 Bar Muscle-Ups/ Chest 2 Bar/ 18 Ring Row
15 Squat Snatch
7 Bar Muscle-Ups/ Chest 2 Bar/ 14 Ring Row
9 Squat Snatch
5 Bar Muscle-Ups/ Chest 2 Bar/ 10 Ring Row
Load: 43/30kg
Goal: 4:00-8:00 minutes
Time Cap: 12:00 minutes
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
Part A)
Pause Snatch Pulls
4 Sets x 3 Reps @ 85%+
*Pause 2 sec below the knee before the pull
Part B)
5 Sets, For Quality
:30 Max Meter Seated Ski Erg
:15 rest
Rest 2:00 b/s
Comentários