1.31.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • SA Ring Row x 5 @ 2011
  • Hi/Lo Plank 30 seconds

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10

Workout of the Day

Performance

A. 3 Sets

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
  • Double Under x max reps in 30 seconds

B. 5 Sets

  • Power Snatch x 1.1.1 – Rest 5-10 second between singles and 2 minutes between sets.

C. Complete as many rounds and reps as possible in 15 minutes of:

  • Double Under x 30
  • Row or Run 250m
  • OHS x 10 UNBROKEN

GPP

A. 3 Sets

  • Wall Walk x 2-3
  • Chin Over Bar Hold (Pronated) x 20 seconds (CTB if possible – accumulate time if needed)
  • Jumprope Practice 60 seconds

B. 4 Sets

  • B1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
  • B2: Plate OH Alt. Reverse Lunge x 12-16 steps @ 2011 – Rest 60 seconds

C. Complete as many rounds and reps as possible in 15 minutes of:

  • Single Under x 60
  • Row or Run 250m
  • Man Maker x 3

today’s dumbbell man maker is row left, push up, row right, power clean, shoulder to overhead.

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