Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
2 sets:
:20 mountain climbers
:20 jumping jacks
:20 up-down
8 plate squats
8 PVC pass-throughs in a squat
OVERHEAD SQUAT REVIEW
3 Behind-the-neck push jerk
3 Overhead squat to above parallel BB/PVC
3 Overhead squat BB/PVC
3 Overhead squat BB/PVC
1 set:
2 PVC Sots presses (quarter squat)
2 PVC Sots presses (above parallel)
2 PVC Sots presses (below parallel)
2 empty-bar Sots presses (quarter squat)
2 empty-bar Sots presses (above parallel)
2 empty-bar Sots presses (below parallel)
Metcon
Metcon
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses
1 power snatch
1 snatch push press
2 sots presses
Weightlifting
Metcon (Weight)
OHS PRIMER
1 set (building): Every 90 Seconds perform a set
8 overhead squats
5 overhead squats
3 overhead squats
3 overhead squats
1 set (building): Every 90 Seconds perform a set
8 overhead squats
5 overhead squats
3 overhead squats
3 overhead squats
Weightlifting
Overhead Squat (15 Minute E3MOM 5 sets for load: 3 overhead squats)
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm L-R
1:00 banded shoulder stretch/arm L-R
5 sets for load:
5 overhead squats
INTENDED STIMULUS
High skill heavy day.
Perform 5 heavy sets.
Use 75-85% of 1-rep overhead squat.
Keep the volume low before Open Workout 22.2.