Friday

10
Jun

Friday

Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Take an additional 10-15 minutes to prep your body and warm-up for your new Snatch PR!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

6/6 SA Ring Rows

8 Up-Down Mountain Climbers*

10 Barbell Strict Press

10 Elbow Punches

Into…

2 ROUNDS

6 Kip Swings

8 Deadbugs

10 Push Press

*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.

Skill

Metcon (No Measure)

5 SETS FOR QUALITY*

3 Kip Swings

2 Hips to Rings

1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 Ring Muscle-Ups

20 Push Press (135/95)|(95/65)

30 Up-Downs

40 Sit-Ups

15 Ring Muscle-Ups

30 Push Press

45 Up-Downs

60 Sit-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Low Ring Transitions

Optional Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

8/8 Thoracic Rotation w/ Foam Roller

10 OH Reach w/ Foam Roller

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch (1-Rep Snatch)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

*Perform before GPP or Conditioning.

(Score is Weight)

GOAL: You put in the work…now it’s GAME TIME. Lift smartly and look to set a new benchmark if it’s there.

Snatch (3×1 (@ 50%))

Snatch @ 50%

-Rest as Needed b/t Sets-

GOAL: Time for our re-test! Take your time and build with purpose. Once you get toward your heavy 1-Rep, allow yourself 3 attempts at the lift. Depending how each lift goes, make a smart decision about the next attempt (modest increase, another attempt, or modest decrease). After your 20min building session, the 3×1 at 50% is meant to end the session on a really crisp and fast lift. It’s kind of like walking off the bball court making your last shot. Regardless of how your heavy 1-Rep goes, these 3 lifts should leave you feeling really good.