banner

MONDAY 20210308

Warm-up

200M Jog
10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Side Steps/side (Band Around Feet)
10 90/90 Hip Switches (unassisted, w/hands, or lying)
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions
Wrist Stretch
Banded Shoulder Distraction Stretch


Strength and Skill

Every 2:00 for 12:00 (6 sets total–3 sets of each):
Rounds 1-3: 5 Front Squats @ 75-85% of 1RM Front Squat
Rounds 4-6: 8 Back Squats @ Same Weight

* Try to use the same weight for both front squats and back squats. This is working on building squat endurance leading into the Open. Should be a little easier than last week unless you want to push to the higher percentage.


FITNESS 20210308

For Time with a 16:00 Cap:
30 SA Alternating DB Snatches (30-35#, 20-25#) [15/arm]
400M Run
30 SA DB Thrusters [15/arm]
400M Run
30 SA DB Hang Clean and Jerks [15/arm]
400M Run

Stimulus: you should be able to perform at least 10 reps unbroken of each movement listed above at the prescribed weight.

Scoring: Time


PERFORMANCE 20210308

For Time with a 16:00 Cap:
21 Power Snatches (95/65#)
400M Run
21 Thrusters (95/65#)
400M Run
21 Power Clean and Jerks (95/65#)
400M Run

Stimulus: you should be able to perform at least 7 reps unbroken of each movement listed above at the prescribed weight.

Scoring: Time


Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin