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WEDNESDAY 200909


Warm-up

2 minutes on a machine as jogging pace
15 PVC Dislocates
PVC Standing Lat and Shoulder stretch each side
10 Leg Swings

10 Jumping Spiders with a spine twist
10 Squats

Barbell Complex (with empty barbell):

10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Balances

*Every new line means take a short break before moving to the next movements


Strength and Skill

8 sets, every 2 mins, for 16 minutes:

First 4 mins: 1 Hang Squat Snatch + 1 Snatch
Last 4 mins: 1 Squat Snatch

Building each set – finding heavy single


FITNESS 200909

For time:

50/40 Cal on Bike
60 Kettlebell Swings
30 Burpees


PERFORMANCE 200909

For time:

1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

Time cap of 12 minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap

Rest 30 Seconds Between Sets

*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.


3 Sets- Push and Carry

When the running clock reaches 15:00, perform the following…

Three sets of:

Max Reps of Right Arm Dumbbell Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry

Rest 60 Seconds, then REPEAT with the Left Arm.


AMRAP 15 Run, Swing, Push and Row

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows


Mobility

Roll Posterior
Banded Lat and Shoulder Stretch
Forward Fold

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