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Mon Oct 19
Monday Oct 19, 2020
  • Classes
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    • 12pm
    • 415pm
    • 530pm
    • 645pm
    • 8pm

Games-ish

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

7min AMRAP
5 Cal Ski Erg
3/2 Ring Muscle Ups

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 Burpees
5 T2B

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

5 x 1 of the complex
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 1 10s hold OHS

WORK

A. 12 x 1 Power Snatch
starting @ 40%, 3 rounds of 3 building, 1 back off
ex: 40/50/60/50, 60/65/70/65, 75/80/85/80

ACCESSORY

3 x 3 Snatch Grip Romanian Deadlifts (starting @ 80%)

MetCon

CLASS

 

For Time:
50 Back Squats 135/95
40 Pull-ups
30 STOH 135/95
40 Front Squats 115/75
30 Pull-ups
20 STOH 115/75
30 OHS 95/65
20 Pull-ups
10 STOH 95/65

*25min  time cap

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Eric Barber

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