11.25.17 Training Sessions (4)

 

WEIGHTLIFTING
Snatch Complex
4 reps each:
Muscle Snatch +
OHS +
Drop Snatch +
SOTS Press +
Tall Snatch
1 set @ 45/35
Then:
Power Snatch + Snatch Balance + Hang Snatch (above knees), 15-20′
Then:
Front Squats
3-3-3-3-3, climbing
Then:
Bent-Over Row “Extension Set”
Establish a challenging set of 8-10 Snatch-Grip Bent-Over Row
Immediately change grip to supinated and do an additional 3-8 reps
This is one set, do 3
Then:
Cool Down

 

 

 

GENERAL FITNESS
Warm-up with Coach Chris – 10′
Then:
45/15 Circuit:
Assault Bike
Sledgehammer Strikes onto Tire
Whipsmash, explosive singles
Burpee/Pull-ups OR Target Burpees
DB Curtis P’s, AHAP
150m Run
Rest
4 rounds
Then:
Cool Down Bent-Body Hollows

 

 

 

STRENGTH
T-Spine Mobility, various
Then:
5×8 Zercher Squats, climbing to an 8RM (use axles)
Then:
5-4-3-2-1 Stone Lifts +
10-8-6-4-2 Weighted Dips
Increase load on both as reps decline
Then:
4.M.E. Biceps Curls with Axle

 

 

 

CROSSFIT
20′ to establish a MFD 100′ UB Traditional Yoke Carry
Then:
5k for time
Then:
Cool Down

 

 

PHOTOS