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Components

Metcon

"All That"

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Workout

MONDAY 12.7.20

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1: Metcon (Weight)

Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 - 3 Front Squats
Min 2 - 6 Back Squats

Stimulus
Single barbell, loaded throughout at 63% of our 1RM Front Squat. of 1RM Front Squat

- Week 3, reducing reps, while increasing percentage across.

2: Metcon (Weight)

Olympic Technique
6 Sets:
Snatch Deadlift to Knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches

Rest as needed between sets.
Complexes do not need to be unbroken, however, let's move with a purpose.

Stimulus
Percentages based on 1RM Snatch:
Set 1 - 40% of 1RM Snatch
Set 2 - 45% of 1RM Snatch
Set 3 - 50% of 1RM Snatch
Set 4 - 55% of 1RM Snatch
Set 5 - 60% of 1RM Snatch
Set 6 - 65% of 1RM Snatch

- Focus today is on our bar path from the floor.
- We'll "confirm" the bar path through two full power snatches at the end of the complex.
- No need to touch-and-go reps here... all about technique here.

MC: "All That" (Time)

For Time:
21 Power Snatches, 21 Overhead Squats
15 Power Snatches, 15 Overhead Squats
9 Power Snatches, 9 Overhead Squats
... Directly into:
35/25 Cal Assault
... Directly into:
9 Power Snatches, 9 Overhead Squats
15 Power Snatches, 15 Overhead Squats
21 Power Snatches, 21 Overhead Squats

Barbell - 75 / 55 lb

Stimulus
- This is a workout where we are stringing together large sets, from start to finish.
- Choose a weight we feel very confident we could do 30+ unbroken with (very light).

Modifications
POWER SNATCH
- Power Clean
- Alt. Dumbbell Snatch
- Odd Object Ground to Overhead
- Kettlebell Swings

OVERHEAD SQUAT
- Single Arm DB Overhead Squat
- Front Squat
- Goblet Squat

Bike Sub
- 50/35 Calorie Row
- 35/25 Ski
- 400m Run
- 20 Burpees + 100 Double Unders

Whiteboard:

Monday, December 07, 2020

Male Clients