This week we are publishing our Premium Competition and Masters Programs on the blog!
If you follow the blog consistently you’ll see the increased amount of detail and direction.
Complete in Order
Strength:
A) Non-heaving snatch balance: 20-40/3*4 sets
B) 12 min. clock
10 min. EMOM
-1 full snatch from ground w/ 2 sec. dead stop just below knee
*build w/ no misses
*start at 60%
*focus on maintaining back angle in first pull to pause then using leg drive to finish
Min. 10-12: Drop to 50% of heaviest weight of day and complete AMRAP of ladder
-1 Power snatch + 1 OHS
-1 HRPU
-2 Power snatch + 2 OHS
-2 HRPU
etc.
C) 10 min. to find max FS/2 with 5 sec. pause in each
*you must hold bar in front rack for 15 sec. between reps 1 and 2
Skill:
A) 3 sets – 3 wall walks + 3 strict HSPU facing wall
*stay hollow/connected in all!
B) Accumulate 20 Kipping HSPU w/ holds below
-Hold starting position/tripod for 3 sec. (hands in front of forehand)
-Hold bottom of kip for 3 sec. (quads parellel w/ floor, shin perpendicular w/ floor)
-Hold Top of HSPU for 3 sec. (head through, stacked shoulder)
Conditioning:
12 min. AMRAP
-21 DL (205/140)
-15 C2B pullups
-9 DB cleans (55/35s)
*Simple, Open style time, motion, and rep scheme
*Use these workouts to evaluate what movements tax you more than others and how you can manage your strengths and weaknesses for max efficiency
Rest 2 min. then
Split as desired
-60 hollow rocks
-100 wrist curls w/ empty barbell
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition