Warm-Up:
2 Sets, For Quality
1:00 Machine Choice
20-30 sec Prayer Stretch
10 Scapular Pull-Ups, Slow and Controlled
into...
Barbell Primer
3 Sets,
2 Hang Muscle Snatches
4 Behind The Neck Snatch Grip Push Press
6 Overhead Squats
4 Snatch Balance
Start with an empty barbell for the first round, can increase loads on rounds 1 and 2
Snatch
Take 15:00 to Establish a 1RM Snatch
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt
"The Canucks"
For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 61/43kg
Stimulus: Squat Stamina / Rope Climb Efficiency
RPE: 8/10
Rx+:
For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2/1 Legless + 1 Rope Climb
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 70/48kg
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets, For Quality
8-12 Goblet Cyclist Squats 3111 Tempo
8-12 Dual Dumbbell Zottman Curls 3012 Tempo
30/30m Single Arm Overhead Carry
Tempo:
First Number = Eccentric
Second Number = Eccentric to Concentric Change
Third Number = Concentric
Fourth Number = Concentric to Eccentric Change
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