Tuesday – 10/22/2019

The Workout for Tuesday is:

WARM-UP
Barbell Snatch Complex
Perform 5 reps of each movement
-Snatch Deadlift
-Snatch High Pull
-Muscle Snatch
-BTN Snatch Grip Press
-Overhead Squat
-Pressing Snatch Balance
-Heaving Snatch Balance
-Drop Snatch
-Snatch Balance
-High Hang Snatch
-Hang Snatch
-Snatch

APPLIED STRENGTH
Every 2 minutes, for 16 minutes (8 sets)
Complete 2 rounds of:
-7 C2B pull ups
-2 Squat snatch @ 70-75%

*The idea here is that you would be finished with your 2 rounds in a maximum of 90 seconds giving you at least 30 seconds rest. You should be able to move through this at a decently controlled and deliberate pace so be sure to scale down the volume if needed to allow for that.
Below are some scaling options/ideas:
7 C2B + 2 Sq Sn + 7 C2B + 1 Sq Sn
6 C2B + 2 Sq Sn + 6 C2B + 1 Sq Sn
5 C2B + 2 Sq Sn + 5 Pull ups + 1 Sq Sn

METCON
Every 3 minutes, for 18 minutes
20 Seconds Assault bike @ 90%
+
10 Bar facing burpees

*Go as hard as you can without hitting the wall in the early rounds. Set yourself target calories to aim for each set to hold yourself accountable too. 

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gymnastics]
4 rounds
-12 Push ups
-12 Horizontal ring rows
-20s Ring support
-20s Chin over bar
Rest as needed

3 Rounds
-20 sec Hollow rocks
-20 sec Pike ups
-40 sec Rest
-20 sec Hollow hold
-20 sec Pike up hold
-40 sec Rest 

[Strength]
Snatch Pull w/ 3 sec pause @ knee
5 x 2 @ 90% of 1RM Snatch

[Engine]
Run Conditioning
40-60 minutes moderate effort
*See if you can either run slightly faster or for slightly longer than when we last did this. Like I have said before, try not to do these sessions on a treadmill, get outdoors and find a trail or challenging terrain to mix things up, even if it means not holding the pace you would normally on a track.

[Accessory]
Posterior Pump!
3 Rounds
-Banded good mornings x 20 reps
-Banded lateral walk x 100′ (50’/50′)
-GHD Sorenson hold x 30 seconds 

[Body Maintenance]
Hold each pose for 3 minutes:
-Pigeon stretch left
-Pigeon stretch right
-Standing straddle stretch
-Double pigeon stretch