Saturday 040217

Extra Work Saturdays!

Alright, peeps!  To close out our first week of our new cycle, we've got some optional extra work for any keeners out there ;) This will be common place and I will be posting this on Friday nights for those looking for more direction during Saturday open gym.  


EMOM For 12 Minutes:

Low Hang Snatch + Overhead Squat 12x1

Low hang should go as close to the floor as possible without touching.
If you have an established 1RM you should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.


Run OR Row 40 minutes @ 6 + 800m Surges

@ 10:00, 20:00, and 30:00, Run OR Row 800m @ 9

Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.


For Time:
12 Single Arm Dumbbell Overhead Squat, left arm
12 Single Arm Dumbbell Overhead Squat, right arm
120' Handstand Walk
3 Legless Rope Climbs, 15' Ascent
9 Single Arm Dumbbell Overhead Squats, left arm
9 Single Arm Dumbbell Overhead Squats, right arm
90' Handstand Walk
2 Legless Rope Climbs, 15' Ascent
6 Single Arm Dumbbell Overhead Squats, left arm
6 Single Arm Dumbbell Overhead Squats, right arm
60' Handstand Walk
1 Legless Rope Climb, 15' Ascent

TIMECAP: 14:00


For Quality And Control (AKA Beach Season Is Coming):

3x10 Cuban Rotations
3x10 Front Delt Raise
3x10 Lateral Delt Raise
3x10 Rear Delt Flyes
3x10 Biceps Curls
3x10 Triceps Extensions (overhead or laying on bench)

All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature.