2 sets –
5 empty barbell hang snatch -> power snatch
5 empty barbell push press -> push jerk
5 empty barbell hang clean -> power clean
20 Power snatch RX+ 135/95 RX 95/65 M55+95/65
30/24 Calorie Bike-erg
15 Shoulder to Overhead RX+ 185/125 RX 135/95 M55+125/75
20/16 Calorie Row
10 Power Cleans RX+ 205/145 RX 155/105 M55+145/85
10 Bar facing Burpees
*15 minute time cap; heats of 7 every 8 minutes; one barbell per person; modify from the power position or with dumbbells.
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)
3 sets –
4 Myotatic Hex Bar deadlifts www.youtube.com/watch?v=b5MOh_yvpaM
100ft Sled Push
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols.
1:00 seated forward fold
1:00 thread the needle each side
1:00 supine twist each side
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Let’s do this for Sunday Strong!