Warm Up Row 500m Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Progressions Workout of the Day A. 5 Sets A1: 1 Power Snatch + 3 OHS A2: Box Jump x 5 @ 13X1 A3: Side Bridge x 30-45 seconds per – Rest 60 seconds B. For […]
Warm Up Row 300m or Run 250m Dynamic Drills Then Alt TGU x 6 Double Unders x 24 Workout of the Day 8 minutes @ 85% of: Deadlift x 5 @ (50-60% of 1RM) Double Unders x 25 Nose to Wall HS Hold x 30 seconds Rest/Walk 4 minutes 8 minutes @ 85% of: Step
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squats x 10 @ 30X1 Ring Rows x 5 @ 20X1 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 2-3
Warm Up Run 400m Dynamic Drills Then 2 Rounds of Cindy Pull Ups x 5 Push Ups x 10 Squats x 15 Workout of the Day For time: 5 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 2 Rounds of Cindy Run 400m 1 Roun of
Warm Up Row 250m Dynamic Drills 2 Rounds Lying External Rotations x 8-10 per @ 2011 Wallslides x 10 T Push Ups x 10 Workout of the Day A. 5-6 sets A1: CGBP x 5,4,3,2,1 @ 20X1 (Build to a 1RM) A2: Glute Activation in rest between sets (Your coach will help you) Suggested percentages
Warm Up Jumprope 3 minutes Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 5 (Work on touch and go reps here) A2: Double Unders x max reps in 30 seconds A3: Hollow Hold x 20-30
Warm Up Run 400m 2 Rounds Inchworms x 5 Good Mornings x 10 Russian KBS x 10 Workout of the Day A. A1: Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE Use the following rep schemes and percentages for the deadlift: Set 1 – 5 reps @ 50% of
8.25.2014 Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Rows x 10 @ 2011 Scap Push Ups x 10 Workout of the Day A. A1: Front Squat x 5,4,3,2,1 – Build to a 1RM in 12 minutes A2: Side Bridge x 30
Warm Up Row or Run 250m Dynamic Drills Shoulder Mobility/Pec Stretch Then Ring Rows x 10 T Push Ups x 10 Thruster x 10 (45/35) Workout of the Day A. 4 Sets A1: CGBP x 3 reps @ 20X1 – Rest 45 seconds A2: Ring Rows x 6-8 @ 2010 (Get as horizontal as possible)
Warm Up Jumprope 3 minutes 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 Rest 5 seconds betwen reps A2: Double Unders x max reps in 30 seconds – Rest 60 seconds A3: Strict Toes to
