New progression in programing...
Just as the name implies...this is going to be a grinder for the remainder of the summer...
Get better at pure work...
We will utilize some of the new-found (or lost) strength from Silverback.
Now we focus on "getting-through"...grin & bear it...grind...whatever you want to call it...
Time to go!!!
Mon ~ Snatch Tech + Squat Stamina + Odd-Object
Tue ~ Gymnastics + Conditioning + Aerobic Capacity
Wed ~ BB Cycling + Conditioning + Midline
Thur ~ REST
Fri ~ Clean & Jerk + Heavy Squat + Conditioning
Sat ~ Long Conditioning + Accesories
Warm-Up
3min Rowing (40s easy...20s ramp up the intensity x 3)
3 Rnds (30s ea)
Alt. Sampson Stretch
Glute Bridge
Alt Spidey & Reach
Good AM's
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3 Rnds (5 reps each)
Snatch Grip BB Warm Up
Good AM's
Back Squat
Elbows
Strict Press
Stiff-Leg DL
OHS
45# / 45# / 55-65#
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SNATCH TECH
Pause OHS
5 x 2 (2s pause at Rock Bottom)
Snatch Balance
5 x 3
Hang Snatch High-Pull
5 x 4
Pause High-Hang Snatch
7 x 1 (2s Pause @ High-Hang Position...DO not use momentum...think Speed under the bar)
Work to Mod. Wt in Pause HH Snatch
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STAMINA SQUAT
OTM x 10m (5 Rnds)
odd = 12/9 Cal Bike
even = 12 Back-Rack BB Reverse Lunge (climb w/ wt.)
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ODD-OBJECT
3 Rnds (Not for time)
200m Sled Drag
21 Wall Balls (30/20)
21 Wt. Hip Ext (25#)
Val ~ worked thru stuff
Syd ~ worked thru stuff
Z.Wendt ~ Lunges = 135-155-165-175-185
tb ~ 145# Pause HH Snatch / 95-115-135-155-165 / no odd object today...
Merciless is the judgment on the man who has not shown mercy; but mercy triumphs over judgment.
sb - 95# PHHS / 65-75-85-95-105 / subed 25ft walking lunge for sled pull(no sled). Broke up wall balls 20# and hip ext.25# into 7-7-7 with 3 breaths in between. Really focused on form and controll.
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