5.20

3-5 minutes of workout prep
x-band walks x 10
bench OH stretch + ext. rot. and reach x 10/side
wall squats x 10
face pulls x 20

FITNESS

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
x-band walks x 10
bench OH stretch + ext. rot. and reach x 10/side
wall squats x 10
face pulls x 20

then

A. BN Snatch grip push press + OHS; 2+1 on the 2 minutes x 8 minutes.. building from last week (if the OHS position is tough.. then just hold the barbell OH to a depth that still ensures perfect OH lockout)
B.1 BB bent over row x 5/side x 3
B.2 handstand hold x 30-60 sec. x 3
(do these bell facing and angled if you need to)
+
8 minute amrap @ 80% effort
10 cal ski erg
100m sled push

(rest 4 minutes)

8 minute amrap @ 80%
25 double unders or 50 single unders
15/12 calorie row

PERFORMANCE
A. BN Snatch grip push press + OHS; 2+1 on the 2 minutes x 8 minutes.. building from last week
B.1 BB bent over row x 5/side x 3
B.2 handstand hold x 30-60 sec. x 3
+
8 minute amrap @ 80% effort
8 pull ups
100m sled push @ 3/2 plates

(rest 4 minutes)

8 minute amrap @ 80%
50 double unders
15/12 calorie row

Cool Down
bench OH stretch x 60 sec.
calve stretch x 60 sec. per leg
z-stretch x 60 sec. per leg




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