Solace Week 2
Monday 6/8/20:
A. 10 Minute EMOM:
1 Power Snatch
1 Hang Power Snatch
*Same loading across
*Roughly 60* of your 1RM
B. For Time:
21-15-9
Overhead Squats 95/65
Push Ups
Today we get a chance to get our hands back on the barbell for some Snatch technique work. The goal of todays session is to reacquaint us with the movement patterns rather than go heavy. Keep the bar below 60% of your 1RM and look to move the bar quick and crisp.
For todays conditioning theres really nothing to it but to do it! Lets put that quarantine work to…work! Hang the goal should be unbroken sets for the Overhead squats as well as quick and crisp reps through the push ups, get after it!
Tuesday 6/9/20
A. Strength
Push Press:
8-8-8-8-8
*15s Hold overhead on final rep of each set
Rest 60s
Supinated Banded Pull Aparts:
20-20-20-20-20
*Rest 2:00 between sets
B. Interval
4 Rounds:
2 Minute AMRAP:
75 Double Unders
Max Alt DB Snatch 50/35
*Rest 1:00
Shoulders like BOULDERS! Chase the pump today and think about those positions! Lighter loading with clean execution should be the goal for today strength portion. For our interval, its a true sprint. Get to the DB And get to work, your double under capacity will be tested today so buckle up!
Wednesday 6/10/20
“Big Floyd”
For Time:
800 meter Row
25 Deadlifts
25 Burpees
800 meter Row
25 Squat Cleans
25 Burpees
800 meter Row
25 Push Presses
25 Burpees
800 meter Row
25 Clusters
25 Burpees
800 meter Row
Black Lives Matter.
Thursday 6/11/20
A. Snatch Complex:
10 Sets w/ Empty Barbell
1 Muscle Snatch
1 Hang Snatch
1 Overhead Squat
1 Snatch Balance
*Rest 2:00 between sets
B. Structural:
10 Down to 1:
Strict Pull Ups
Dips
V Ups
Z Press
Skill work and drill work. Move for quality today. Yes we mean empty barbell…
Friday 6/12/20
A. Clean + Front Squat:
Every 2 Minutes for 5 Rounds:
1 Squat Clean + 3 Front Squats
*Start light and end moderate
B. 14 Minute AMRAP:
9 Dumbbell Box Step Ups 50/35
12 Box Jumps 24/20
16 Pike Push Ups
Focus on how you’re moving the barbell. We want to see a crisp squat clean followed by 3 excellent front squat reps. This is purposeful technique work and we should not be anywhere near a missed rep the entire session. Strive for virtuosity.
Within the conditionng we see a lot of leg fatigue coming our way. Be sure we are diligent in the execution of these movements as we will begin to reap the benefits of good positions as the clock ticks down.
Saturday 6/13/20
For Total Time:
800m Run
+
10 Rounds:
9 Thrusters 95/65
35 Double Unders
+
800m Run
Sunday 6/14/20
Rest Day - Get out and enjoy life.