Friday, Feb 1st
Performance Warm-up
5 mins on bike, rower, or jog
5 easy rounds of:
10 ring dips
10 touch and go empty bar squat snatches
30 second plank on elbows
Strength
5 sets of:
Power snatch + snatch + overhead squat at 70%+
*These should be touch and go.
Performance
3 rounds for time of:
5 ring muscle ups
10 power snatches at 95/65
Row 500m
Scaled Performance
3 rounds for time of:
5 hanging ring rows
5 ring dips or banded ring dips
10 power snatches at 65/45
Row 500m
Performance Notes
The first round of the muscle ups should be unbroken. Feel free to scale the number of muscle ups to your ability. I’d rather have you do less muscle ups than scale to another movement.
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Fitness Warm-up
5 mins on bike, rower, or jog
5 easy rounds of:
10 chair dips
10 lunges
30 second plank on elbows
Fitness (bodyweight)
3 rounds for time of:
10 clapping push ups
20 walking lunges
30 second wall sit
Run 400m/row 500m
Scaled Fitness
3 rounds for time of:
10 push ups
20 walking lunges
15 second wall sit
Run 400m/row 500m
Fitness Notes
The push ups should be explosive even if you don’t get off the ground, and the wall sits should burn. It’s good for you :-). Then clear out the lactic acid with the run/row.
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Kettlebell/Dumbbell
3 rounds for time of:
5 right arm snatches at 70/53
5 left arm snatches
10 jumping goblet squats (just get off the ground)
Row 500m/run 400m