10. November 2022
Nov
10
1. Movement Prep/Activation and Increasing Heart Rate
Hip-Halo
-into-
AMRAP 6
– 30 sec. row
– 5 Snatch-Deadlifts
– 5 Hang Muscle-Snatches
– 10 Jumping-Squats
2. Strength Prep
Athletes will be strict pressing for a 6RM and then performing 2 drop sets off of that established 6rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.
– 4/5 cal. row (each)
– 2 Snatches (build in weight)
„Celebrimbor“
Freedom (RX’d)
Teams of 2
– 24/26/30 cal. row
– 25 Snatches (30/42,5)
– 24/26/30 cal. row
– 20 Snatches (42,5/60)
– 24/26/30 cal. row
– 15 Snatches (47,5/70)
– 24/26/30 cal. row
– 10 Snatches (55/82,5)
– 24/26/30 cal. row
*Athletes can power or squat during snatch, depending on barbell loading.
Individual Option:
– 12/15 cal. row
– 12 Snatches (30/42,5)
– 12/15 cal. row
– 10 Snatches (42,5/60)
– 12/15 cal. row
– 8 Snatches (47,5/70)
– 12/15 cal. row
– 6 Snatches (55/82,5)
– 12/15 cal. row
Independence
Teams of 2
– 20/23/25 cal. row
– 25 Snatches (25/35)
– 20/23/25 cal. row
– 20 Snatches (35/52,5)
– 20/23/25 cal. row
– 15 Snatches (42,5/60)
– 20/23/25 cal. row
– 10 Snatches (47,5/70)
– 20/23/25 cal. row
Liberty
Teams of 2
5 rds
– 16/18/20 cal. row
– 20 Single-DB Snatches (light)
Target time: 10-12 minutes
Time cap: 15 minutes
1 rd
– 1 min. Seal-Pose
– 1 min. Tricep-Smash e/s
– 1 min. Foamroll glutes and IT-Band e/s
