Like a Baby Sea Turtle

Competition Class

Strength

SKILLS & DRILLS

Be sure to check below for the new Barracks Fitness gear special order. The pre-order goes to the printer Monday @ 4pm so if you want to ensure your size / colour combo / etc make sure you get your order in before then. Link & details below.

 

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

 

SKILL
3 x 1 of the complex
Complex = 1 Muscle Snatch + 1 OHS + 1 Back Squat to bottom + 3 sotts press
*start light, work to a max of 42%

 

WORK

Snatch Triples
45/55/65% of 1RM
Snatch Doubles
55/65/75
Snatch Singles
65/75/85/85

 

ACCESSORY
5 x 2 Snatch Pulls @ 1RM + 5-10#
*rest 90s between sets

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on

*use low rings & band if needed for strict
*if you miss a strict MU,
continue on with kipping
*if you miss a kipping MU,
start back @ 1 + 1

MetCon

CLASS

HATCH W6D1

Back Squat
2 x 6 70/80%
1 x 3 90%
1 x 2 95%

Front Squat
1 x 5 65%
3 x 4 75/80/80%

 

21 - 15 - 9 Reps for Time:
Push Press 75/55
Box Jump Overs 24/20

*10min time cap