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Wednesday 03.12.14

IMG_2780

Roman looking very graceful going into his muscle-up. Solid.


Pre-hab/Skill

A1. KB front rack/waiter's walk, 3x length of rack each arm
A2. MB sit-up throws (DEMO), 3x15
A3. Lateral single leg line hops, 3x12 each leg (over and back = 1)

Notes: On the single leg line hops, if you feel like you've got these down solidly, lay a thick band (green/gray) flat on the floor and hop over that without touching it.

101

A. 2 power snatch + 2 OH squat, 5 sets, build to AHAP

Notes: 2 minute clock.

B. ME UB strict pull-ups + ME UB kipping pull-ups, 3 sets

Notes: 2:30 clock. In each set, you do as many strict pull-ups as possible, then without coming off the bar, go right into as many kipping pull-ups as possible. Your goal is more reps than last week.

201

A. Power snatch + snatch balance, 2+2@60%, 2+2@65%, 2x1+2@70%, 1+2@75%

Notes: 2 minute clock. The percentages should be based off of your snatch 1RM.

B. ME UB strict pull-ups + ME UB kipping C2B pull-ups, 3 sets

Notes: 2:30 clock. In each set, you do as many strict pull-ups as possible, then without coming off the bar, go right into as many kipping pull-ups as possible. Your goal is more reps than last week.

+

101 & 201

10 min AMRAP:
5 shoulder-to-overhead, 115/75
10 deadlifts, 115/75
15 box jumps, 24"/20"

Notes: Yes, some of you will recognize this as 13.2 because that's what it is. And while it is a former Open workout, those of you who find yourselves to be some of the fitter ones in the Sanctify community and are looking for a good showing on 14.3 this weekend shouldn't tackle this at full-on Open pace. I do want you to go hard, but save the testing for the weekends. This is just training. However, those of you who will get less than 8 rounds, give it all you've got. Oh by the way, any form of box jumps is allowed: jump up-jump down, jump up-step down, step up-jump down, step up-step down.

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