Warm Up: 10-8-6 Squats/Push Ups; 3x10 trunk/arm/neck rotations. PVC pipe Burgener warmup and snatch practice.
- Mid-hang muscle snatch - 60% x 3 x 3 70#
- 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets 70#
KB swings - 30% BW 40#
KB clean + 2 push press (each side) - 30% BW 40#
Total time for the weights: 10 minutes
MetCon Time: 12 minutes
I'm sure I'm not doing the snatch correctly, but that will come with time. I'm scaling the weight anyway. We'll see if I can build strength and skill at the same time. So far, this is fun.
You inspire me to work out.
ReplyDeleteMe too! I procrastinated all day, but finally did it. Here's my workout:
ReplyDeletewarmup:
All I did was trunk/arm/neck rot. I jumped right on the bike. If that's not good, let me know.
workout:
bike - 20 min
3 rounds of:
military press/squats 8-6-4 reps (the first one was a burpie each time for the challenge), overhead squats 3x5.
time - 20 minutes (I could have probably gone faster, but I was fumbling at first trying to decide between push ups and military presses (for my knee)
cool down:
stretching - 2 min
It wasn't pretty, but I'm very happy I did it.
LPS - Looks like good activity. Just make sure you give yourself time to rest after the big efforts.
ReplyDelete