Monday 7/31/17 S

Sunday, July 30, 2017

Warm Up: 

Foam Roll- lats & quads 

Hip Flexors & Shoulder Rotators- athletes choice  

+

Group Run 200 Meters 

+

Hip Mobility: 

Frog Stretch 

Modified Pigeon 

External Rotator Stretch

+

Group Run 200 Meters 

+

Overhead Mobility: 

PVC Rotational Work   

PVC Squat Snatches + PVC Over Squats - complex 

Hang & Shrugs  

Hollow/Archer Holds 

Hollow Kipping Swings 

 

Strength: 

1 Squat Snatch + 1 Overhead Squat- no pause this week 

- perform complex every minute for 5 mins  

- this is just as a technique primer before workout 

 

Workout: 

"Buy In" 
40 Overhead Squats 45/45 
+
10 Squat Snatches 65/45  
40 Toes to Bar 
8 Squat Snatches 75/55
40 Wall Balls 20/14 
6 Squat Snatches 95/65 
40 Russian Swings 53/35 
4 Squat Snatches 135/95 
400 Meter Row 
2 Squat Snatches 155/105 
+
"Buy Out" 
10 Overhead Squats 155/105 

- clock stops after buy out is complete 

Note: There's a 25 minute time cap on today's workout. As always, this workout is scalable. 

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