Monday – 9/30/2019

The Workout for Monday is:

WARM-UP
(Primer)
AMRAP x 5
-10 H2H KB Swings
-10 Single Arm S2OH (5 /side)
-100′ Single Arm Overhead Carry (50′ side)
-10 Goblet Squats

(Mobility)
-W.G.S. x 8 reps
-T-Spine Rotations x 8 /side
-4-Way Taps x 8 reps

(Specific)
Barbell Snatch Technique

STRENGTH
Every 90 seconds x 15 minutes (10 sets)
Snatch x 2 reps*
*Perform as drop singles. Rest approximately 10 seconds between reps.
*Start around 55% and work up to 85-85+ %

METCON
Every 5 minutes x 20 minutes
– 8 to 10 Strict Pull-Ups (Rx+ Bar Muscle-Ups)
-2 Snatches @ 70-80% (Rx+ must Squat)
-15 Bar Facing Burpees
-2 Snatches @ 70-80% (Rx+ must Squat)
*The name of the game today is snatching under fatigue and pacing. Come out at a conservative pace and try to increase your intensity each round. Can you keep negative splits?

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.

[Strength]
Back Squat
-3 reps @ 75%
-2 reps @ 80%
-1 rep @ 85%
-3 reps @ 80%
-2 reps @ 85%
-1 rep @ 90%
Rest as about 2 minutes between sets

[Strength Accessory]
3 Rounds, NFT
-Barbell Loaded Bulgarian Split Squats x 20 reps
-Rest 60 seconds, then switch legs

1 Set
-100 Banded Hamsting Curls

3 Rounds, NFT
-30 sec GHD Supine Plank Hold
-12 DB Reverse Flys

[Engine]
Running Endurance Option
6 Rounds
-Run 400 Meters @ 90% of 1-Mile Pace
-Run 400 Meters @ 100% of 1-Mile Pace
-Rest 2-3 minutes
*Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
10 Rounds
-Row 600 Meters
-Rest 60 seconds
*Your goal should be to maintain consistent pacing across all sets