Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 4 Sets of :30-:15
:30 BP Russian twist
:15 Rest
:30 Bird dog /alternating
PVC front rack activation
1 set:
50 single-unders
20 air squats
10 PVC pass-throughs
10 PVC good mornings
1 set:
40 double-unders
15 PVC front squats
10 PVC around-the-worlds (5/side)
10 PVC Romanian deadlifts
1 set:
30 double-unders
10 PVC overhead squats
10 PVC Cuban presses
10 PVC staggered-stance Romanian deadlifts (10/side)
PRE-WORKOUT LIFT 5:00
3 squat clean and strict presses (Unbroken)
Build to a heavy 3 rep
Weightlifting
3 squat clean and strict presses (Weight)
5 sets: Every 2:30
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
Warm-up
Warm-up
BARBELL WARM-UP | 4:00
2 sets: to working out weight.
3 hang clean and jerks
3 thrusters
3 power snatches
2 sets: to working out weight.
3 hang clean and jerks
3 thrusters
3 power snatches
Metcon
Metcon (Time)
RX 8:00-15:00.
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
INTERMEDIATE
5 rounds for time:
12 hang power clean and jerks (65/95 lb)
9 thrusters
6 power snatches
BEGINNER
5 rounds for time:
12 hang power clean and jerks (45/65 lb)
9 thrusters
6 power snatches
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
:30 foam roll IT band/side
:30 foam roll quads/side
Athletes should be using a weight they consider relatively light.
This workout provides the opportunity for athletes to practice 3 different overhead variations.
This workout provides the opportunity for athletes to practice 3 different overhead variations.
Expect grip and shoulders to fatigue quickly.