10.7.16 “Lunge and Snatch”

October 06, 2016

Pat Dwyer! Killing it everday!!!


BRING A FRIEND THIS SATURDAY!!!

FITNESS & LIFESTYLE

STRENGTH
HBBS
1*6 65%
1*6 75%
1*6 80%
1*6 80%

METCON
“Lunge and Snatch”
AMRAP 8
8 1 Arm KB Snatches Left Arm
8 Over Head KB Front Step Lunges Left Arm
8 1 Arm KB Snatches Right Arm
8 Over Head KB Front Step Lunges Right Arm

L3 (53,35)
L2 (44,26)
L1 (35,15)

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Shoulder Stabilization
3 rounds
10 BB Snatch grip High pull – strict
15 Banded Pull aparts
15 DB Bent Over T-Raises – light

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirBike
15 Rounds
:45 Seconds Sprint :30 Seconds Rest

OLY
OFF

 

PERFORMANCE & SPORT

A. Warmup for 12 minutes:
Minute 1 Airdyne 15 Calories
Minute 2 GHDSU 15 reps
Minute 3 FREE Standing HSPU 5 Attempts or 20m HS Walk

B. STRENGTH
HBBS
1*6 65%
1*6 75%
1*6 80%
1*6 80%

C. Hang Squat Snatch 3×3 @ 80-85%
Unbroken
Keep Focusing on the turnover, High pull under the bar and punch – be tight and pause for 1 second before standing

D. METCON
AMRAP 8
8 1 Arm KB Snatches Left Arm
8 Over Head KB Front Step Lunges Left Arm
8 1 Arm KB Snatches Right Arm
8 Over Head KB Front Step Lunges Right Arm
-Use (70,53) If you can go unbroken on the lunges-

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