2.07.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 10 Alt TGU

Workout of the Day

Performance 

A. 3 Sets

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Supinated Chin Over Bar Hold 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. 3 Sets

Against a 3 minute clock:

  • Row 500m or Run 400m
  • OHS x max reps

Rest 3 minutes between.

-Post OHS reps for each set and load used.

 

GPP

A. 3 Sets

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

B. 4 Sets

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

C. 3 Sets

Against a 3 minute clock:

  • Row or Run 250m
  • Man Maker x max reps

Rest 3 minutes between.

 

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