Friday 10-11-19 S

Thursday, October 10, 2019

Warm Up: 
Early Birds Foam Roll T-Spine & Hams 
+
Then...
500/400m Row
Wrist Walks x 30 secs 
Hip Hurdles x 30 secs 
Prayers Holds x 30 secs 
Duck Walks x 30 secs  
Squat with Knee Drops x 30 secs 
Moon to Sky  x 30 secs 
+
6 Min "AMRAP" of:  
10 Banded Rows Off Rig  
10 DB Arnold Presses- stay lighter 
10m Ostrich Walks  

 

Strength/Skill: 
Every 90 Secs for 5 Sets:  

3 Hang Power Snatch or Hang Clean & Jerk 
- this is skill work, don't focus on adding weight per se   
+
Workout: 
3 Rounds of: 

3 Ground to Overhead (S) 95/65 (C&J) 115/75 
9 DB Hang Snatches 55/35 
9 DB Goblet Squats 55/35 
+
1 min rest/add weight 
+
3 Rounds of: 
2 Ground to Overhead (S) 115/75 (C&J) 135/95 
6 DB Hang Snatches   
6 DB Goblet Squats 
+
1 min rest/add weight  
+
3 Rounds of: 
1 Ground to Overhead (S) 135/95 (C&J) 155/105     
3 DB Hang Snatches  
3 DB Goblet Squats 
+
1 min rest/add weight 
+
30 Front Squats @ finish weight     
- take off the ground, you can squat clean your 1st rep 
- break into sets of 5 or more   

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