Friday 11-03-17

Thursday, November 2, 2017

Warm Up: 
Banded Distractions for 3 Mins 
Run, Row, or Bike for 5 Mins 
+
Mobility: 
PVC Mobility- rotational work  
PVC Pause Overhead Squats    
+
2 Rounds of: 
4 Tempo Dynamic 90s- 4 per arm  
6 Progressive Jump Squats
8 Perfect Air Squats  
- rest 30 secs b/n rounds
+
Barbell Skill Work:  
Pause OH Squats- 1 second pause at bottom   

 

Workout: 
10 Minute ARMAP @ 70-80%: 

7 Cal Row, 7 Cal Bike, or 125 M Run   
7 Power Snatches 75/55  
5 OH Squats 75/55 
5 Bar Facing Burpees 
- Lateral Burpees with larger classes  
+
Rest 5 Mins (get a few warm up sets in) 
+
10 Minutes to Build: 
2 Overhead Squats, build to a heavy double 
- off the ground or rack, the goal is 175/115 or < greater 
- this is your score for today    

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