Monday 09-11-17

Sunday, September 10, 2017

Warm Up: 

@ a moving Pace 

Static Calve Stretch + Dynamic Hip Flexor Stretch 

Cat Camel + T-Push Ups   

PVC Rotational Work + PVC Squats  

+

Aerobic Base Building /Muscle Primer: 

5 Contestant Sets of: 

125 Meter Run 

3 Burpees + 5 Toe Touches to Ext, rest 15-30 secs b/n  

- pace this so that round 1 and round 5 feel the same 

+

Low Back Rotational Mobility: 

- swivel hips/knee rocking/knee hugs/leg crossover   

+

Empty Barbell Skill Work: 

Top Down 3 Position Squat Snatch Work 

- High Hang + Hang + Below Knees 

- every 30 secs for 5 sets 

+

Fatigue Based Strength: 

With a 12 Minute Running Clock:  

30 Squat Snatches @ 135/95 For Time (3 reps or more a min)  

- advanced athletes perform 15 reps @ 175/115 or <      

- this is your score for today's workout

 

Modify this with either Squat Cleans or Thrusters.   

 

Workout: 

Every 4 Mins for 16 Mins: 

400 Meter Run  

15 UB Overhead Squats @ 95/65  

- rest in the remaining time 

 

Modify this with either Squat Cleans or Thrusters.   

 

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