Saturday, 10/25

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
KB windmill x 3/side
wall angels
partner handstand holds x 15 sec. x 2
x-band walks

then

Performance:

A. Power Clean above knee + ground (1+1) x 3 sets @ 65-80%
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+
“Gute City”
800m run
21 DL @ 225/135
800m run
15 DL @ 225/135
800m run
9 DL @ 225/135

*if you DL is over 400/275 then scale up to 275/185
*if you are tight then switch to a sumo DL

Fitness:

A. Power Clean above knee + ground (1+1) x 3 sets
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+

800m run
21 KB DL
800m run
15 KB DL
800m run
9 KB DL




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