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FRIDAY 20210702

Warm-up

:90 Bike or Row
10 Banded Good Mornings
10 Banded Side Steps
10 Banded Passthru
10 Banded Pull-aparts (Crossbody/diagonal)
10 Spiderman Lunges w/Reach
10 Plank Walk-outs to Push-up
10 Single Leg Glute Bridges/side
Wrist Stretch


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Push Press x 3 Reps (from the rack)

* Build to a heavy set of 3 for today.


Push Press 1×3

Push Press for load:
#1: 3 reps

Scoring: Load


FITNESS 20210702

6 Rounds for Time with a 14 Minute Cap
12 SA Alternating DB Snatch (40-50, 25-35#)
12 Wallballs (16/12#)

Stimulus: you should feel comfortable performing 12 reps of each movement unbroken (if you had to). Rounds should ideally take around 2 minutes or less.

Scoring: Time


PERFORMANCE 20210702

3 Rounds For Time with a 14 Minute Cap:
12 Hang Power Snatch (95/65#)
36 Wallballs (20/14#)

Stimulus: you should feel comfortable performing both the hang power snatches and wallballs in no more than 3 sets with the weight you choose to use today. Rounds should ideally take no longer than 3 minutes.

Scoring: Time

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