Tuesday 10/14

3 minutes of z1 work
+
3-5 minutes of mobility work
*upper back, shoulders, lats, hips, ankles
+
3-5 minutes of workout prep
1 round of the following:
ARE squats x 2 rounds
TGU x 3/side
plank walk outs x 15.. 2 sec. hold for each one
x-band walks x 20

then

Performance:

A.1 Sumo DL @ 80-85% x 3 singles x 4 sets *rest 5 sec. bt. lifts , rest 60 seconds
A.2 BN push press x 5 reps x 4 sets, rest 60 seconds
*work hands to jerk grip and keep elbows down, if you don’t have good mobility go wider… if this affects you go to front rack
+
3 rounds
400m run
10 power snatch @ 95/65#
5 burpees over the barbell
10 calorie row
rest 3 minutes bt. rounds

Fitness:

A.1 Sumo DL x 3 @ 31X1 x 4 sets rest 60 seconds
A.2 Push press x 5 reps x 4 sets, rest 60 seconds
+
3 rounds
400m run
10 DB power snatch (alternating)
8 squat thrust
30 sec. row or AB @ tough effort
rest 3 minutes bt. rounds




Leave a Reply

Your email address will not be published.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