2021-01-12 HAPPY BIRTHDAY GRACE



HAPPY BIRTHDAY GRACE

Workout Intent:
Aiming to work on heavy barbell cycling whilst building volume in double unders. The barbell could be done in singles from the start. But use the given recommended percentages. You shouldn’t be able to bang out all of the reps unbroken.

NOTES:
Recommended Barbell Weight: 75%/80%/85% of your 1RM

Competitor:
Barbell:
Men: 70kg/80kg/90kg
Woman: 47.5kg/50kg/52.5kg
Double Unders: 50 REPS


AMRAP in 6 minutes
3 Power Snatches 85kg/50kg
40 Double Unders


AMRAP in 6 minutes
6 Power Snatches 75kg/47.5kg
40 Double Unders
Rest 2 minutes


AMRAP in 6 minutes
9 Power Snatches 65kg/45kg
40 Double Unders
Rest 2 minutes



Skill Piece:
Chest to Ring OR Chest to Bar Pull Ups
6-6-6-6-6
*Use the hardest scaling option you can*


Accessories
4 rounds
12 DB Incline Fly’s
15 Tricep Pull Downs (have a separate band in each hand)


3 x 3min AMRAPs
1.5km C2 Bike
Max Bar Facing Burpees in remaining time.
*Rest 1 minute between rounds, this is an all out sprint*
You should have about a minute of burpees, so scale or increase accordingly

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