Wednesday, 12/13/17

Weightlifting Muscle Snatch+Snatch BalanceĀ  (@(5.5#+60% of 103% 1RM Snatch)x(2+2)x3) (18min) 3 Rounds of 2 Muscle snatches + 2 Snatch Balances @ Applied 5.5# increase to 60% of the cycle’s Snatch goal Snatch Pull (@100%x3, 103%x3, 105%x3 (out of 1RM Snatch)) (12min) Metcon Metcon (AMRAP – Reps) AMRAP 3 9 STO 135/95 6 Burpee over barContinue reading “Wednesday, 12/13/17”

Monday, 12/11/17

Video (15min) A Competitor’s Zone Prescription: Part 2 – Matt Chan (8:07) Gymnastics Metcon (No Measure) Muscle up progression (7min) Work on MU/MUA/MUT/Ring swing/T2R Metcon (AMRAP – Reps) EMOM 7 1 Muscle up Ring/Bar 1MU=2MUA=4MUT=4Ring rows+4Ring Dips Metcon Metcon (Time) For time, Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18Continue reading “Monday, 12/11/17”

Saturday, 12/9/17

Video (15min) “A Competitor’s Zone Prescription Pt.1” 9:01 – Matt Chan Metcon Metcon (AMRAP – Reps) Part A. Tabata “Bottom to bottom” Squat. Post the lowest rep for the score (4min) 1-Mile Run (Time) Max Effort 1-Mile Run (21min) **Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat isContinue reading “Saturday, 12/9/17”

Wednesday, 12/6/17

Meso cycle, Snatch & Back Squat. (12/4/17-1/6/18) This cycle goals: Snatch 103% Back Squat 102% Weightlifting Muscle Snatch+Snatch BalanceĀ  (@(60% of 103% of 1RM Snatch)x(2+2)x3) (15min) 3 Rounds of 2 Muscle Snatch + 2 Snatch Balance @ 60% of your Snatch Goal for this cycle. Metcon Metcon (Time) For time, 7 Rounds of 5 HandstandContinue reading “Wednesday, 12/6/17”