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Tuesday, August 23, 2022

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Glycolytic

*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals to promote and develop recovery capacity. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

200m jog

10 PVC pass thru

5 PVC snatch grip behind neck presses

5 PVC back jerks

5 PVC OHS

All together on coaches call:

5 PVC snatch high pulls

5 PVC high hip power snatch

5 PVC hang power snatch

5 PVC power snatch

Add wt to BB:

3 hang power snatch

3 OHS

3 power/squat snatch

-2 min prep-

SOD

In 12 min, build to a challenging 3 snatch set (all singles – not TnG)

2 min BB breakdown & return to board

WOD Review: 4 min

-3 min prep-

Partner WOD

10 Alternating rounds for time:

5 Deadlifts (275/185) (50+ 205/155)

10 Parallel facing burpee over BB

15 Plate thrusters (45/25) (50+ 25/15) (https://www.youtube.com/watch?v=4SDaUy5BYxU)

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