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Workouts 29 January- 03 February (Snatch 1RM YAY)

Monday

Weightlifting
Snatch 1RM

Aim
Physical – Skill
Mental – Positivity

Cooldown/Recovery
Seated Soulder Extension Stretch
Pigeon Stretch

Bonus Work
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Tuesday

Metcon
“Holy Hip Flexors!”
40 Wall Balls
30 Toes to Bar
20 Burpee Box Jump Overs
30 Toes to Bar
40 Wall Balls

Aim
Physical – Aerobic Capacity
Mental – Effort

Cooldown/Recovery
Butterfly Stretch
Diamond Frog Stretch

Bonus Work
4 x 50′ Overhead Yoke Walks

Wednesday

Metcon
100′ Handstand Walk
3 Rounds
30 Pistols
15 Deadlifts 125/95Kg
100′ Handstand Walk

Aim
Physical – Technique (Low Back Strength)
Mental – Concentration/Resilience

Cooldown/Recovery
30 Seconds Bully Stretch
10 Rollovers

Bonus Work
6 Rounds
30 seconds hollow
15 seconds rest

Thursday

Metcon
21 Back Squats 60/40Kg
21 Pull Ups
15 Front Squats 60/40Kg
15 Chest to Bar Pull Ups
9 Overhead Squats 60/40Kg
9 Bar Muscle Ups

Aim
Physical – Strength/Blood Flushing
Mental – Tolerance to Discomfort

Cooldown/Recovery
Thoracic Stretch w/ Wallball
Couch Stretch

Bonus Work
4 Rounds (not for time)
50′ Suitcase Carry
100′ D-Ball Carry
8-12 Straight Leg Raises on Stall Bars

Friday

Metcon
AMRAP 14
9 Bar Facing Burpees
12 Power Snatch 43/29Kg
15 Wall Balls

Aim
Physical – Open Prep (Repeating Monday!)
Mental – Trusting Strategy

Cooldown/Recovery
Sealrocks
Scorpion Kicks
Crossovers

Bonus Work
A) – 4 x 8-12 Bench Press
B) – 4 x 8-12 Lat Pull Downs

Saturday

Metcon
5 rounds, each for time of:
7 Squat Cleans, 75/50Kg
7 shoulder-to-overheads 75/50Kg
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Aim
Physical – Strength Endurance
Mental – Drive

Cooldown/Recovery
Pec stretch on rings
Sumo Squat

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