Retest Max Day: 15 Min
EMOMx5: 1-2 Split Jerks building (start at 50% ish)
Min 5-12: Find 1RM Split Jerk (from Rack is ok/preferred)
LeanFit:
EMOMx5: 10 DB shoulder to OH (light/med weight)
Min 5-12: 7 Min AMRAP
50ft Bear Crawl
15 Hollow Rocks
15 Double Dumbbell Hang Snatches
Notes: Coaches, spend a solid 5-10 min doing a specific shoulder/split jerk warmup/mobility work and explain all parts of the movement. Give constructive feedback to all athletes throughout timed lifting portion.
LeanFit: Use your legs on the DB shoulder to OH. This is just about volume and learning to generate and transfer power from bottom half of body to get something overhead. Make hollow rocks as difficult as possible on AMRAP (stretch arms and legs out, its ok to break these up). Use hip drive on snatches and focus using shoulder stabilizer muscles to catch in a solid/stable position OH.
--------------------------------------------------------------------------------------------------------------------------------------------------
“Pool Days”
12 Min AMRAP
18 Alt. Pistol Squats
12 Deadlift (225/155)
6 Ring Muscle Ups
FW: RWAN; sub Single Leg squats to box or bumpers, sub burpee plus hardest pulling motion
LF: Sub 24 Russian Twists for deadlift and 48 plank shoulder taps for Ring muscle Ups
Notes: High skill work today. If you don’t quite have these gymnastic movements yet, push yourself to something challenging on the box squats and hardest pull modifications. If you are doing muscle ups, set your deadlift bar up close to the rings for safety!
