DATE

2022/08/30 DIENSTAG Lessonplan

AMANDA // BENCHMARK
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)

TIMECAP: 10:00

DYNAMIC WARM-UP | 3:00
2:00 run, bike, row, ski, single-under

SNATCH PROGRESSION | 8:00
Snatch deadlift
Overhead squat
Hang squat snatch
Snatch
Cycling

MUSCLE-UP PROGRESSION | 10:00
False grip ring row
Jumping ring dip or ring dip
Leg-assisted muscle-up transition
Leg-assisted muscle-up transition
Leg-assisted muscle-up transition
False grip kip swings
Muscle-ups

PRE-WORKOUT HEAVY SNATCH | 10:00
Athletes have 10:00 to work up to a heavy single.

WORKOUT LOADING AND SNATCH | 6:00
3 unbroken snatches (workout weight)
1:00 muscle-up setup or practice

STRETCHING | 3:00
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side