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Components

Back Squat

Snatch Complex 4.15.19

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Workout

MONDAY 4.15.19

WU:

500M Row
Foam Roll
Hip Halo
Group Warm Up

1: Back Squat (CUSTOM)

Back Squat

6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

*Log 84%
Rest 2:00 between sets.
This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We'll follow the same pattern, in a three week micro-progression.

2: Snatch Complex 4.15.19 (CUSTOM)

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

MC: Metcon (No Measure)

3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s)
Rest 1:00 between sets.

3 Giant Sets:
9 Sumo Deadlifts - Video
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Overhead Walk - Our aim here is to focus on our midline. Commonly we'll shift to one side in compensation, and here we have the chance to cinch down the rib cage and stay centered, trained under motion. Elbow must be locked out, and shoulders must stay square. Pressing the bicep as close as possible to the ear, let's start with light loads and only increase as we see fit as we hold that standard.

Pausing Row - On the pausing row, the aim is to elevate our feet on a bench or box. A 2s pause with our chest in contact with the bar.

Sumo Deadlifts - We are free to build over the three sets, but let's stay on the moderate side here.

Walking Lunge - Athletes choice here on the loading as well. Let's challenge ourselves, but each distance must be completed broken. Dumbbells are held at the hang position.

Whiteboard:

Monday, April 15, 2019

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