Saturday w/ Coach Vin

3 minutes at z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
back ext. x 15
forward wall slides x 10
trap 3 raise x 10/side
v-ups x 30

then

Performance:

A. RDL to below knee @ 42×1 tempo x 5 reps x 3 sets
B.1 Halting Snatch grip DL @ (1” off ground + below knee + top of knee) x 3 x 3 sets.. pause for 2 sec. @ all spots
B.2 P-bar Dips x amrap x 3 sets
+
18 minute amrap
500m row
21 kb swings, 55/35#
60 sec. plank hold

Fitness:

A. RDL to below knee @ 42×1 tempo x 3 reps x 3 sets
B.1 Halting Snatch grip DL @ (1” off ground + below knee + top of knee) x 3 x 3 sets.. pause for 2 sec. @ all spots
B.2 DB bench press @ 42×1 x 5 reps x 3 sets
+
18 minute amrap
500m row
21 kb swings
60 sec. plank hold




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