Monday Nov 30, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 415pm
    • 530pm
    • 645pm
    • 8pm

More Squats Faster

Strength

Cash in: 10min Empty Bar Snatch Tech

For Time:
21-15-9
Power Snatch 75/55
T2B
then
200 Double Unders
then
21-15-9
Overhead Squats 75/55
Pull-ups

MetCon

E5M15M


15 Back Squats
*start @ 55% 1RM, build to 12s from last week or heavier
*no pause between reps, keep your speed up for as long as possible

Cash out: Tabata Sit-ups

WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

metcon SPECIFIC WARMUP
2 Rounds (increasing weight each round)
5 TnG Power Snatch + 5 OHS
3-5 T2B + 3-5 Pull-ups
25 Double Unders

INTENTION
should be able to tng & squat barbell for at least 10 reps
should be able to do gymnastics in 5s or more

strength SPECIFIC WARMUP
3 rounds of 5 speed squats increasing in weight to 55%

INTENTION
NO pause at top of squat
keep reps fast (natural slow down will occur just stay fast as long as possible)

SCALES
metcon: barbell load, T2B > T2A > MB Sit-ups, Pull-ups > 1/2 Ring Rows 1/2 Beat Swings

 

 

Coaches Notes

KINDA EQUIPPED

For Time:
21-15-9
Power Snatch
T2B
then
200 Double Unders
then
21-15-9
Overhead Squats
Pull-upsE5M15M
25 UB Jump Squats

BODYWEIGHT / HOUSEHOLD GEAR

For Time:
21-15-9
OO Ground to Overhead
V-Ups
then
100 Jumping Jacks
then
21-15-9
OO Overhead Squats
2X OO Bent Over Rows

E5M15M
25 UB Jump Squats

– Eric Barber