Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.
2 x Power Snatch
Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.
Post loads to comments.
“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups
Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.
Post times to comments.
Power snatch: 2×165#.
“Rudimentary Equations”: 19:14 scaled (box transition).
Power Snatch: 110×2 – PR!
Rudimentary Equations: 19:54 with muscle up transitions with a red band – about 2/3 with no box, the rest with 🙂
“Power Snatch” : 95#
“Rudimentary Equations”: 21:52 (only 4 MUs in 2nd set – + Pullups/Ring Dips)
Bit of a struggle today – need to get back to peak performance.
Power Snatch: 110#x2
“Rudimentary Equations”: 23:03 (Red Band MU Transitions, 2 MD Mats)