Daily training
2024-01-19
Mindset
Instead Of Complaining
Power Snatch9 min
On the 3:00 x 3 Sets:
1 Power Snatch
* Start First Working Set at 85% - & Build To Heavy
Stimulus
- Athletes should aim to build in weight each set.
- Athletes should only build if they feel they are moving well.
- Score: Weights used for each set.
Substitutions
- Hang Power Snatches
- Sub Dumbbell(s)
Movement prep
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight...
5 Power Snatches
With A Moderate Weight...
3 Power Snatches
Build To 85%.
"Is Your Refrigerator Running?"10 min
5 Rounds For Time:
200 Meter Run
15 Pull ups
Time Cap: 10 Minutes
Stimulus
- Overview: This is a running and gymnastics sprint piece, which means we're trying to push the pace and keep intensity high in order to accomplish work under the time cap.
- Run: 1:00 or less.
- Pull-ups: 1:00 or less and completed in 1-2 sets.
- Score: Time to complete work. Add 1 second per rep not completed if time capped.
Strategy
- Athletes may choose to treat the run as more of a recovery while still holding a 1:00 or less pace, in order to maintain fast or unbroken sets on the pull-ups.
- If pushing the pace on the run to give yourself more time on the pull-ups, consider breaking the pull-ups into two sets early so that you are able to continue pushing the pace through all 5 rounds.
Substitutions
200M RUN
- Reduce Distance
- 1:00 Time Cap
- 250m Row
- 200m Ski
- 500m Bike
- 150m Air Run
PULL-UPS
- Reduce Reps
- Banded
- Strict
- Ring Rows
- Alternating Dumbbell Plank Rows
Movement prep
1 Round:
100m Run
8 Pull-ups