Monday 151116

We're starting a new warm up routine on Monday. Each day will be a set of exercises for you to quickly rotate through. Be ready to start class on time and get going. If there's a particular mobilization or stretch you need, get it done before class starts. Here's tomorrow's warm up:

3 rounds:
Run to curb and back
5 strict pull ups (or 3 negatives)
10 push ups
10 Abmat sit-ups
5 wall squats or 5 squats with a plate in front
Handstand walk (or bear crawl across gym)

We will have a clock going and you should be able to complete most of these exercises within :30 and transition to the next within :30. Always perform as many of the reps as you can, scale as needed and move on quickly to the next thing on the list. We will vary the warm up and you will have a chance to build some strength and capacity in these important movements.

Push Press 3x8

2 Rounds:

Run 800m

15 Snatch, 135#

Competition

A.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):Snatch Balance (with dip) x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

C.
Four sets of:
2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 2-3 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)
Rest 30 seconds

Rest 3 minutes and then . . .

Four sets of:
60 seconds of Handstand Walk x Max Distance
Rest 60 seconds

D.
Six sets for max calories of:
60 seconds of Assault Bike
Rest 3 minutes

*These are all out maximal efforts. Aim is to acheive maximum heart rate.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Four sets of:
Row 2000 meter @ 10 seconds slower than your 5k Pace
Rest 2 minutes