Tuesday, October 30, 2018

Joint Prep x 10 minutes

A1. wall slides x 10 reps plus 10 sec hold x 2 sets

A2. Wall squats x 7 reps @ 31x1 x 2 sets

B. Handstand bailing:

2 lengths of progression 1 handbalancing sequence

then bailing practice, either by yourself or with a partner

C. Last cycle, we practiced a snatch complex. In week 4, you can continue to find a max or, if you feel you have reached a max and need more technical work at this point, please do Option 2

Option 1: find a daily max in 20 minutes

Option 2: Every 2.5 minutes: continue with snatch complex: snatch high pull plus power snatch plus snatch x 3 reps x 5 sets:

Option 3: OHS Every 2.5 minutes x 6-8 reps x 5 sets

D. 4 Rounds for Time

Ring Dips x 9/13

Row 400 meters

NOTE: keep the same numbers as last week for your pushing variation