Training 1/30
Athleticism (in Chad’s Class)
A. Hang Muscle Snatch + Snatch Pull-under by feel x2+3×3 Rest :60
*Focus on great positions and be quick under the bar, use a weight that allows for smooth fluid mvmt
B. Hang Power Snatch+Hip Power Snatch+Hang Snatch by feel x2+2+1 x3
Strength
B. Front Squat+Jerk x4+1×4 Rest
*Rep 1 :03 Pause, Rep 2,3 No Pause
C. Reverse CDL @ 5210 x3x5 @ 90-100% of Clean Max Rest 2:00
**4+ Hours Before or After Chad’s Class**
A. :10 AMRAP TnG Power Clean @ 40-50% x 5 Rest 3:00
*increase each set
B1. DB Bench Press x3x5 Rest :10
B2. Hor. Ring Row x3x5 Rest :90
*Heavy as possible, record best set of 3
Cool Down
Core Routine-A (Video)
2 Rounds
Seated Chops x10
Rotational lunges, walking x10 each direction
Dead bugs x10
Superman x15
Diagonals x10 each direction
superman w/ twist x10 each direction
Rotational lunge and reach x10 each leg
Toes to Bar x10
Hanging leg raises x20 with MB
Strength
B. Front Squat+Jerk x4+1×4 Rest (155-165-175(x-jerk)-185(x-jerk))
*Rep 1 :03 Pause, Rep 2,3 No Pause
C. Reverse CDL @ 5210 x3x5 @ 90-100% of Clean Max Rest 2:00 (205#)
**4+ Hours Before or After Chad’s Class**
A. :10 AMRAP TnG Power Clean @ 40-50% x 5 Rest 3:00 (115#)
*increase each set
B1. DB Bench Press x3x5 Rest :10 (75#)
B2. Hor. Ring Row x3x5 Rest :90
*Heavy as possible, record best set of 3
*Hoping to get in tonight to work on those snatches
Athleticism (in Chad’s Class)
A. Hang Muscle Snatch + Snatch Pull-under by feel x2+3×3 Rest :60 (95)
*Focus on great positions and be quick under the bar, use a weight that allows for smooth fluid mvmt
B. Hang Power Snatch+Hip Power Snatch+Hang Snatch by feel x2+2+1 x3 (115)
Strength
C. Reverse CDL @ 5210 x3x5 @ 90-100% of Clean Max Rest 2:00 (225)
A. :10 AMRAP TnG Power Clean @ 40-50% x 5 Rest 3:00 (95)
*increase each set
B1. DB Bench Press x3x5 Rest :10 (90)
B2. Hor. Ring Row x3x5 Rest :90
Cool Down
Core Routine-A (Video)
2 Rounds
Seated Chops x10
Rotational lunges, walking x10 each direction
Dead bugs x10
Superman x15
Diagonals x10 each direction
superman w/ twist x10 each direction
Rotational lunge and reach x10 each leg
Toes to Bar x10
Hanging leg raises x20 with MB