TGIF 9/12

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep -1 round through
ARE squats
TGUx 2/side
Kip swing x 10 (hollow position)
20 plank walk outs

then

Performance:

A. Snatch push press + OHS 25×1 (3+1) x 3 sets.. build upon last week
B.1 BS; 65% x 10 reps x 3
B.2 Pendlay row @ 31×3 x 5 x 3
+
For time:
30-20-10
pull up (scale up to CTB pull ups if you can)
60-40-20
wall balls, 20/14#

Fitness:

A. Snatch push press + OHS 25×1 (3+1) x 3 sets.. build upon last week
B.1 BS; 65% x 10 reps x 3
B.2 Pendlay row @ 31×3 x 5 x 3
+
10 minute amrap
jumping pull ups x 5 reps
wall balls x 10 reps
GHD sit ups x 15 reps

rest 3 minutes

800 run




Leave a Reply

Your email address will not be published. Required fields are marked *