Wednesday, January 15th, 2020


Published January 14, 2020


Coach leads group through:

Banded stretching (3-5 mins)

w/PVC:

10 OH Pass Throughs (w/ 2.5 or 5 lb weight)

10 Figure 8s

10 OH squat (can use small weights here)

10 Sots Press (can use small weights here)

10 PVC snatch grip hollow rock (can use small weights here)

x 2 rounds.

 

then:

 

A. 0:00 – 10:00 – Every 1:00 x 10 sets:
1 Snatch High Pull +
1 Snatch Hip Jump (video) +
1 Below the Knee Hang Power Snatch +
1 Snatch Balance
Treat this as skill work. Build in load, but stay true to your form. The minute the form goes, the weight has to go down.

B. 10:00 – 20:00 – Every 1:00 x 10 sets:
1 Clean Pull +
1 Below the Knee Hang Clean High-Pull +
1 Below the Knee Hang Power Clean +
1 Push Jerk
Treat this as skill work. Build in load, but stay true to your form. The minute the form goes, the weight has to go down.

For time:

50 Thrusters 75/55
40 Toes-to-bar
30 Burpee-to-6" Target
20 Strict Handstand Push-ups (both hands must touch target.)
If you cannot perform Strict Handstand Push-ups you can sub strict piked HSPU off of a box, NO Kipping Handstand.

 

Extra Work:
3) Handstand Walk Practice: 10 minutes
A – Walking Hands Around Box
B – Lateral Wall Walks
C – Handstand Walk
Work on any or all of these skills/movements.

 

WESTPORT BARBELL

Warm up:

2 sets:

10 Heel on plates light weight squats slow and controlled

10/side Plank Powell raise

5/side strict KB press into 

100ft Single arm OH KB Carry 

Then switch arms

+

A1. 2 Strict press + 3 Push press barbell  @30x1 x 4 sets 

Rest 30 sec

A2. Barbell Romanian Deadlift @30x0 x6-8 tough reps x 4 sets

Rest 30 sec

B. 3 sets:

10 Seated DB Hammer curls @40x0 

Rest 20 sec

10 Lying Skull crushers @40x0 

Rest 20 sec

10 Lying On back Hollow body PVC pipe lat pull downs @40x0

Rest 20 sec

+

6 min AMRAP :

8/5 Cal Airbike 

10 DB Front squats@40/25# 

Rest 3 mins

6 min AMRAP:

10 Sumo deadlift high pulls @95/65#

10 Front rack ALternating reverse lunge @95/65#

 


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