Monday 170417 – Competition

Warm up
3 rounds of:
100 ft Kettlebell Front Rack Carry
10 Tempo Push ups (3111)
50 ft Quadruped Crawl (slow and controlled)
20 s/side Star Plank
+
3 rounds of:
4 Seated Box Jump, increase height each round
6 Close Grip Muscle Snatch, focus on fast turnover
8 Close Grip Overhead Squats

Strength
Snatch Waves
3-2-1, Rest 3-4 minutes
3-2-1, Rest 3-4 minutes
3-2-1, Rest 3-4 minutes

Rest 10 seconds between each set of reps. Work with someone else and help change their weights during their waves.

For example
Wave 1
3×135, Rest 10 seconds, 2×145, Rest 10 seconds, 1×155
Rest 3 minutes

Wave 2
3×145, Rest 10 seconds, 2×155, Rest 10 seconds, 1×165

etc…..

Conditioning
For time:
50/40 Calories on the Assault Bike

Here’s what’s on tap for Tuesday’s Competition classes:

Warm up
3 rounds NFT:
Quadruped Rotations, 5/side
30 second Forearm Plank
6-8 Half Kneeling Bottom’s Up Press
6-8 Strict Pull ups (Stick to Tempo: 31×1)
45 second Row (moderate)

Strength
A. Front Squat (32X1) 5,5,5,4,3, rest 2-3 minutes

B1. Dumbbell Bench Press 2×6-8, 2×5-6, rest 60 seconds
B2. Single Arm Dumbbell Row 2×6-8, 2×5-6, rest 60 seconds

Gymnastics Conditioning
10 minute alternating EMOM:
Odd: 5 Bar Muscle ups
Even: 10 HSPU (Strict or Kipping – your choice)