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Components

Power Snatch

Band Pull Aparts

Settings

Workout

EMOM 20

– Skill: The goal today is to work effectively to prepare for the work in the Metcon with the touch n go power snatch today. These are intended to be light and should NOT compromise form one bit. For a beginner, work on reinforcing hip-hinge with the Deadlift. – Metcon: Today is a breathing/pacing piece where we want consistency across the board around 75% effort. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11 tomorrow so take today to work on perfect movements, breathing, and having fun. Tomorrow will be more of a grind so today should be EASY.

Warm-up

A: Metcon (No Measure)

Light 200m Jog then,

w/ a band
– 10 Pass Thru
– 10 Around the World
– 10 OHS

Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Scapular Wall Slides

Strength/Skill

B: Power Snatch (3 x 3-4, building in weight. Rest 60-90s.)

Power Snatch

Form perfect today. Goal is to use this to prep and warm for metcon.

Beginner: Deadlift (trap bar or straight bar): 3 x 8. Rest 60s.

Metcon

C: Metcon (No Measure)

20 MInute EMOM:

Minute 1: 100 Meter Run
Minute 2: 6 Touch n Go Power Snatch (135, 95)
Minute 3: 100 Ft. Front KB Carry (53s, 35s)
Minute 4: 10/8 Calorie Bike
Minute 5: 100 Ft. Bear Crawl

L3: (115, 75) (35s, 25s)
L2: (95, 65) (35s, 25s)
L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)

Alternative Options
– 10/8 Calorie Bike = 12/10 Calorie Row

Accessory Work

D: Band Pull Aparts (3 x 30-50. Rest 60s.)

Whiteboard:

Monday, September 10, 2018

Male Clients