305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
SNATCH + SNATCH BALANCE + OH SQUAT
Use this as a good warm up. Pull into catch, straight dip and strong squat!
Build to a heavy double. Not touch and go.
Suggested Build:
50%x5
65-75-85-90%+ x2
2 ROUNDS
8 DBL DB Sumo Deadlifts
8 DB Strict Press
16 Bodyweight Reverse Lunges
24 Single-Unders
AMRAP x 12 MINUTES
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders
(Score is Rounds + Reps)
2-3 SETS
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold
Group 400 meter easy jog
10 leg swings/leg
10 arm swings
30 second plank
then….
MINI WOD Warm Up
3 Rounds:
Run 200 meters
5 strict pull ups
10 push ups
15 squats
20 sit ups
Don’t go all out, but go.
Rest, recover and get bars out for back squats
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
AMRAP x 4 MINUTES
Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Ring Row
Air Squat
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)
ON A 10:00 RUNNING CLOCK…
Dedicated Hip Work Prior to Back Squat
(No Measure)
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats
2 ROUNDS
1:00 Bike
10 Right and Left Banded Side Steps*
5 BB Kang Squats
*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
**Last Seen 9/27/19
AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
3 SETS
10 Reps with final weight @ 1111 (Take from rack)
(Score is Weight)