Snoop Dog
Warm Up/Mobility
Warm-up
3 Sets
30 Second Deadbug
5 Tempo Banded Goblet Squats 33X1
10 Tall Kneeling Kettlebell Curl
30 Second Deadbug
5 Tempo Banded Goblet Squats 33X1
10 Tall Kneeling Kettlebell Curl
Strength
Back Squat (10-8-8–8)
Front Squat (4×5)
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
Metcon
Randy TC is 6:00
then on 8:00
Hefty Randy
then on 8:00
Hefty Randy
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Hefty Randy (Time)
25 Power Snatches (155/105)
TC 6:00
Finisher
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
Conditioning
Metcon (Distance)
2x 5min at easy pace or SR below 27
-2min rest-
3min at moderate pace or SR b/t 28-32
-2min rest-
30sec at max effort sprint
-10sec rest-
30sec at max effort sprint
-3min rest b/t sets-
-2min rest-
3min at moderate pace or SR b/t 28-32
-2min rest-
30sec at max effort sprint
-10sec rest-
30sec at max effort sprint
-3min rest b/t sets-
10 reps @ 60%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%