Monday 04-22-19 S

Sunday, April 21, 2019

Warm Up: 
Cat-Cow x 10 
T-Spine Rotations x 14/7 
Moon to Sky x 10 
Knee Pushes x 14/7 
+
Do this with a partner...   
400m Run- Group A       
400m Row- Group B 
400m Run- Group B      
400m Row- Group A    
+
Grab a DB...

3 Building Sets:  
DB Goblet Squats x 6-8 
DB Oh Waiters Walks x GL per (mod: Farmers Carry)  

- Banded Distractions or PVC Work bw sets   
+
Review Workout: 
- Goal of EMOM  
- Review DB Step Ups  
Review Strength:  
- Demo Back Squat + 2 Sec Pause 
- TNG Ground to Overhead    
+  
Grab Med-Ball, DB, & Box... 
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Workout: 
12 Min EMOM of: 

Min 1: 20 Wall Balls 
Min 2: 15 DB Snatches (alt every other)  
Min 3: 10 DB Box Step Ups @ 24/20 

3 Min Rest... 
+
15 Mins to Complete: 
5 Alternating Sets of: 

B1. 5 Pause Back Squats @ 2 secs at bottom, off the rack 
- open up no heavier than 135/95 and build based on feel  
B2. 5 TNG Ground 2 Overhead @ 95/65-155/105

-  Choose from a Power Clean & Jerk or Power Snatch 
-  Masters Comp Athletes; use your division's G2O Weights  

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