Friday 12th May 2017
Snatch (Find your 1RM)
Snatch (Find your 1RM)
** 45 Derby Street, Rockhampton 4700 ** 1RM Day Baby ! Clean and Jerk (Find a new 1RM) Think about what your opening 1RM attempt will be. Turn up to the gym READY to hit it and with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt….
Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg
Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg
Thruster (Spend 15min Working towards a heavy triple) *Recommended Rep Scheme. 5, 5, 5, 3, 3, 3, 3, 3 Take the weight from the ground, unless you are un familiar with a clean, if unfamiliar with a clean please take weight from the racks Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…
Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…
Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…
Skill acquisition Perform as many rounds as possible for form. [20min] – 7 Turkish get ups (left) 7 Turkish Get ups (Right) 7 Strict Press – Comp Op: Strict HSPU Metcon (5 Rounds for reps) every 3 mins for 15mins (5 sets) – 100m Sprint 10 Toes 2 Bar 10 DB Push Press 20kg/15kg 20…