2018 Cycle 1 Week 3 Day 2
Warm-up
<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Row
Then
Steady through
20 Toes to Bar
20 Single Leg Dumbbell Deadlifts
20 Calorie row
Strength and skill
Deadlift (5×1)
Snatch (4×3 / 6×1)
Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
Conditioning
Metcon (Time)
Conditioning
5 Rounds:
2 Rope Climbs
14 Alternating Pistols
40 Double Unders
5 Rounds:
2 Rope Climbs
14 Alternating Pistols
40 Double Unders
Accessory work
<div class="soswodify_component_comment" Gymnastics Accessory
7 Rounds:
Plank Holds
:60
Rest 1-3 minutes between holds.
6b. Strength Accessory
Single Leg Squats
3×12 on each Leg
Build weight through all three sets
Rest as needed.
Deadlift
5×1