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WEDNESDAY 171122

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

10 Scorpions

Group…

15 Dislocates

10 Trunk twists

LAX to Pecs/Traps

Crab Walk Down

High Knees back

Review Bench Press setup

 

Strength and Skill:

Bench Press

Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM

Rest 2 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

Take 14 minutes to complete.

 

Fitness:

Three rounds for time of:
250 Meter Row
25/20 Push-Ups

 

Performance:

Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips

9 Minute time cap.

 

Mobility:

Coach led mobility/stretching

 

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