banner

MONDAY 20210329

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-thrus
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded OHS
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Air Squats w/Thoracic Reach
10 90/90 Hip Switches

Every :20 for 2:00 (2 sets of each):
Plank on Elbows (facing floor)
Side Plank on Elbow (left)
Side Plank on Elbow (right)


Strength and Skill

Every 2:00 for 14:00 (7 sets):
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat*

Start moderate (60-70% of 1RM Power Snatch) and build to a heavy in this complex for today.

* Drop and reset after Power Snatch. Focus this week is on catching the bar as high in the Squat Snatch as you do in the Power Snatch (not letting the bar crash down on you) and keeping the footwork/placement the same.


1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

Heaviest weight used for 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat. Drop and reset between Power Snatch and Squat Snatch.

Scoring: Load


FITNESS 20210329

As many rounds and reps as possible in 9 minutes:
6 Overhead Squats (75/55#)
60 Single-Unders or Plate Toe-Taps

Scoring: Rounds + Reps


PERFORMANCE 20210329

As many rounds and reps as possible in 9 minutes:
6 Overhead Squats (135/95#)
30 Double-Unders

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin