Punisher
Warm Up/Mobility
Warm-up
2 Rounds
400 M Jog
20 step back lunges (total)
10 hanging scap retractions
5 kip to swing
3 strict pull ups
400 M Jog
20 step back lunges (total)
10 hanging scap retractions
5 kip to swing
3 strict pull ups
1 set (at workout pace)
5/4 Calorie Row
10’ Back Rack Walking Lunge (at workout weight)
2 Bar Muscle Ups
Strength
Back Squat (5,3,1,5,3,1,10)
Metcon
TC/set 3:00
Goal Sub 2:00
Goal Sub 2:00
Metcon (Time)
5 Sets
200 M Run
20 Back Rack Stationary Lunge (135/95)
5 Bar Muscle Ups
-Rest 2:00 b/t sets-
200 M Run
20 Back Rack Stationary Lunge (135/95)
5 Bar Muscle Ups
-Rest 2:00 b/t sets-
Strength
Snatch Push Press + OHS (2 sets (5+1) 3 Sets (3+1))
EACH SET add weight
try to reach 85-90% of 1 RM Snatch
try to reach 85-90% of 1 RM Snatch
Snatch High Pull + Power Snatch + Snatch (2x (2+1+1); 3 x(1+1+1))
from the ground; perform the number of each movement as prescribed
Off your 1 RM max Snatch
1st set 70%
2nd set 73%
3rd set 75%
4th set 77%
5th set 80%
1st set 70%
2nd set 73%
3rd set 75%
4th set 77%
5th set 80%
Finisher
Metcon
3 rounds:
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
Post Workout Mobility
Warm-up
1:30 Elbow to the Floor Stretch (R/L)
1:30 Toe Touch Stretch
1:30 Toe Touch Stretch
Building in % set of 1 Rep should be ~ 86%
set of 10 should be challenging ~ 70%