*The focus of this session is just for movement and regulating HR (using a monitor if possible), moving consistently over the course of this session. We are progressively adding in 'Open pairings' and 'Open Movements' over the course of these weeks
20 Cal row
10 (5/5) DB hang clean andf jerks, 15
Oly 'Snatch Focus'
(keep this light and focus on form/ speed)
A- Every 0:20 x 5
1 High Hang snatch (2sec pause in the catch and at knee)
B- 3 x 1 . 1 Squat snatch, with 1 sec pause at shin, knee and hip.
Cap this at 65-75%
*The focus is just on position and developmental work.
A- 6 x 1 Hang squat snatch
(can use blocks if needed)
*working sets only start at 80%+
B- 3 x 1 . 1 + 1, Hang snatch pull + Muscle snatch.
*Focus on aggressive turn over.
C- 5 x 5 Back Squat, 75% / Rest as needed.
5 / 5 Snatch Grip single leg barbell RDL
3 - 6 Nordic Curls
Rest as needed.
Over the course of this cycle we are focussing on max effort sprints, with recovery. We do expect to see a drop off between rounds- just aim to go 100% each interval.
1 Legless Rope Climb
1 Rope climb w/ legs
8 Push Ups
25sec max effort bike (assault or bike erg)