Volume Tuesday 5/5
Hatch W1D1
back squat 60×10, 70×8, 75×6, 80×4
front squat 60×5, 70x5x3
then
for time:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)
15 minute time limit. Perform each line as written (1 clean + 1 swing + 1 snatch + squat, 5 times through before moving onto the next).
Compare to 02FEB2015. Post score to comments.
2 rounds
– seated shoulder extension, 2min
sitting with your butt and feet on the ground walk your hands behind you, ideally into a shoulder-width (or closer) grip. slowly inch your butt and feet forward while retracting the shoulder blades back.
– death march, 10m
See video explanation here.
– keg stretch, 2min
A.
5 rds or 15min of:
20 jump to target, 6″ above standing reach
3 pullups, strict
3 pullups, gymnastics kip
3 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch (starts on floor every rep), 24/16kg
then
3x30sec HEADstands.
B.
7 sets:
clean + hang clean. pause at knee for both lifts. go heavier than last week
then
EMOM for 5 minutes:
clean + hang clean @80% of above
C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)
practice L-hangs between sets. go for best positioning, as opposed to time.
D.
5 min sets. join class to use timers and to be pushed by their movement.
5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.
rest 5 minutes.
5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.
E.
– accumulate 1min in german hang
– (see Cool Down)