Monday 180115

I. General Warm-up

Snatch warm-up:

3 Snatch grip RDL

3 Hang Snatch High Pull

3 Muscle snatch

3 OHS

3 Power Snatch

3 Squat snatch

3 OHS

*if needed, use a PVC pipe on warm-up

*this warm-up does not have to be done unbroken

 

II. Transition and Build Up

Set-up stations and make sure athletes have the spare weights out that they will need for their weight increases.

 

III. Workout Of The Day

KB (Kristin’s) Birthday WOD “40th”

With a partner:

Buy-in: 78 Burpees to a target (1:1)

Then…

28 Rounds (14 per partner, alternating 1:1)

1 Bar Muscle-Up or Strict Pull-up

1 Hang Squat Snatch @185/125- Masters 40+ or Scaled: 155/105; 135/95; 95/65; or less

1 Deficit Handstand Push-up (athletes choice) or scaling option

Then…

Cash-out: 78 Burpees to a target (1:1)

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Long grinder WOD for Kristin’s 40th Birthday. High skill movements so scale accordingly.

 

IV. Accessory, Recovery, and Community

1) 3:00 Bike or row easy pace

2) Childs pose 2:00

3) Seated wide-split straddle 3:00

 

V. Supplemental Work

Monday: Strength and Skill

A.             Back Squat- warm-up then 4x5 @ 5-10lbs heavier than last week

B.             Single-leg Bulgarian KB Deadlift- 4x8/leg @ moderate load with a 3s lowering phase

C.             HSPU Negatives- 6x :10s hold plus :05-:10s negative

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