Monday 02-10-20 S

Sunday, February 9, 2020

Warm Up: 
Calorie Row x 32/24 

+
Cat-Camel x 10 
T-Spine Rotations x 14/7 per  
Forwards Arm Circles x 30 
Backwards Arm Circles x 30 
Side-to-Side Leg Swings x 15 
Front-to-Back Leg Swings x 15 
+
Grab PVC.... 
PVC Pass Thrus x 10 
PVC Figure 8s x 10

PVC Good Mornings x 10 

Push Ups x 10/7 (warm up for bench) 
+
Skill Work/Movement Prep...
PVC Snatch Position Work
- review complex and perform 4-5 sets  
- complex = mid thigh + knee + midshin/ground
+   
Push Ups x 10/7 (warm up for bench) 

Practice/Pacing... 
Min 1: 16/12 Calorie Row 
Min 2: 8 Bar Facing Burpees (over PVC) 
+
Workout: 
30 Min EMOM of (6 sets): 

Min 1: 5-5-4-4-3-3 Bench Press, build/score   
Min 2: 2 x 3 Position Power Snatches, light/practice  
- Complex = 1 mid thigh + 1 knee + 1 ground    
Min 3: 8 Bar Facing Burpees
Min 4: 16/12 Calorie Row or 12/9 Calorie Bike 
Min 5: Walking Rest/Add Weight  
- Minute 2 is more about practicing so stay lighter 

 

L1: 8 Floor Lying DB BP 45/30 + HP Cleans

L2: open up at 115/65, build from there

L3: open up at 155/95, build from there

 

 

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