banner

FRIDAY 20201023

Warm-up

:90 on Bike or Rower
10 PVC Dislocates
10 PVC Good Mornings
10 Matrix Turns
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Reverse Lunges/side

— Coach-led barbell warm-up for OHS —


Strength and Skill

Every 2:00 for 16:00 (8 Sets):
2 Snatch Grip Push Press + 2 Overhead Squat *

* Work on bringing the bar back to the back rack properly and using your legs to absorb the eccentric.

youtu.be/wSYRkMxE3zk


2 Snatch Grip Push Press + 2 Overhead Squat

Record heaviest load for 2 Snatch Grip Push Press + 2 Overhead Squat

Scoring: Load


FITNESS 20201023

As many rounds and reps as possible in 12 minutes of:
9 Goblet Squats (53/35#)
6 Burpees Over Kettlebell
3 Strict Pull-ups or Ring Rows

Scoring: Rounds + Reps


PERFORMANCE 20201023

As many rounds and reps as possible in 12 minutes of:
9 Front Squat (95/65#)
6 Burpee Box Jump-overs (24/20″)
3 Strict Pull-ups

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 12 minutes of:
9 Goblet Squats (53/35#)
6 Burpees Over Kettlebell
3 Strict Pull-ups/Ring Rows/Kettlebell Row/arm

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin