Friday 10/3

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats
forward wall slides
kip swing – staying hollow
xband walks
plank walk outs

then

Performance:

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. oHS tempo is 33xx.. build from last week
B.1 BS @ 5XX1 tempo x 3 reps x 4 sets @ 65-70%, rest 20 sec.
B.2 Strict pull up x am rap x 4, rest, 75 seconds *if you are unable to get 5 per round, then drop and look to get a total of 7 reps in as many sets as it takes
+
For time:
21 OHS, 95/65
400m run
18 OHS, 95/65
400m run
12 OHS, 95/65
400m run
9 OHS, 95/65
400m run

Finisher:
hollow holds x 40 sec. x 3

Fitness:

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. oHS tempo is 33xx.. build from last week
B.1 BS @ 5XX1 tempo x 3 reps x 4 sets @ 65-70%, rest 20 sec.
B.2 Strict pull up variation x 7 x 4, rest, 75 seconds
+
10 minute amrap
10 db push press
10 box jumps or step ups
100m run

Finisher:

hollow holds x 40 sec. x 3




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