7.18.2016

Warm Up

Run 250m

Then 2 Rounds of:

  • Dislocate x 10
  • Seated Wallslide x 10
  • T Push Up x 10

KB Snatch Instruction & Practice

Workout of the Day

A. 10 Sets – Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Sets 4-9 – 3 reps @ 85-90%
  • Set 10 – 10 reps @ 70-75%

Rest 90 seconds to 2 minutes between sets. Work on Glute Activation exercise between sets. Glute Bridges, X band walks…..

B. 4 Rounds for time of:

  • Run 250m
  • Alt KB Snatch x 10 (53/35)
  • Pull Up x 10 (CTB if possible) OR Muscle Up x 5

Leave a Comment

Your email address will not be published.