Wednesday 5/12
Warm Up/Mobility
Warm-up
3 Sets
1 Minute Row (start easy and build intensity each round)
10 single arm dumbbell upright rows (each side) (light/moderate)
10 bottom of squat thoracic rotations
10 hang muscle snatch (empty bar)
10 overhead squats (empty bar)
1 Minute Row (start easy and build intensity each round)
10 single arm dumbbell upright rows (each side) (light/moderate)
10 bottom of squat thoracic rotations
10 hang muscle snatch (empty bar)
10 overhead squats (empty bar)
Strength
Front Squat + Back Squat (5x (3+3))
From the rack perform the prescribed number of front Squats; re-rack, immediately perform prescribed number of Back Squats
Metcon
Metcon (Time)
6 sets
15/12 Calorie Row
15 Hang Muscle Snatch (75/55)
15 Overhead Squats (75/55)
15/12 Calorie Row
15 Hang Muscle Snatch (75/55)
15 Overhead Squats (75/55)
sub 2:00 Goal
TC each Set 2:30
TC each Set 2:30
Strength
Power Clean and Jerk (3-2-1-3-2-1-1-1)
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
– 2 reps @ 75%
– 1 rep @ 80%
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 80%
– 1 rep @80+%
– 1 rep @80+%
Finisher
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
2:00/side Pigeon Pose
(81-87%)