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WEDNESDAY 200916

Warm-up

200m Jog

5 Wall or Floor slides with arms at a controlled tempo
PVC Dislocates
PVC Posted Lat Stretch
Pigeon Stretch Each Side

With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

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


Strength and Skill

Every minute for 3 minutes:
3 Tall Snatch with 30-50% (very light weight)

Every 2mins for 8 minutes:
2 High Hang Snatches 70-75%

Every minute for 3 minutes:
1 Hang Squat Snatch – above the knee (find a heavy for the day)


FITNESS 200916

Every 4 minutes, for 16 minutes (4 sets) for times:

16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right)


PERFORMANCE 200916

Every 4 minutes, for 16 minutes (4 sets) for times:

12 Deadlifts (135/95 lbs)
12 Power Cleans (135/95 lbs)
12 Shoulder to Overhead (135/95 lbs)


At Home Warm-Up AMRAPs

When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Second Squat Hold (active bottom position)


5RFT at home

Five rounds for time of:

10 Push-Ups
20 Mountain Climbers
100 Meter Run
10 Burpee Dumbbell Deadlifts
100 Meter Run


Mobility

LAX to Feet and Traps
Roll Posterior
Couch Stretch

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