Monday 02-24-20 S

Monday, February 24, 2020

Warm Up: 

200m Run/Row @ 50% 

Progressive Arm Circles

- Forwards x 30 secs

- Back Wards x 30 secs

+

200m Run/Row  @ 60%  

Stationary Inchworms (no push ups) x 30 secs

Floor Lying Pec Stretch x 30 secs/15 secs per

+

200m Run/Row @ 70% 

Plank Shoulder Taps x 30 secs

Floor Lying Swimmers x 30 secs

+

Grab PVC Pipe...

PVC Pass Thrus x 10-12 

PVC Figure Eights x 10-12  

PVC Power Snatch x 10-12 (as skill work)    

 

Workout: 
A. From 0:00-18:00 Mins:

18 Min EMOM of: 
Min 1: 6 Bench Press @ 2 Sec-ecc (not a build) 
Min 2: 6 Power Snatches @ 75/55-95/65 (not a build)       
Min 3: 14/10 Calorie Row 

- Adjust to a Clean & Jerk as needed 

 

L1: 95/55   

L2: 115/70 

L3: 155/95 
+
From 18:00-30:00 Min AMRAP:   
2 Bench Press, build (focus)  
40 Double Unders/60 Single Unders  
200m Run @ recovery pace 

 

L1: 12/6 DB Top Down Bench Press VIDEO HERE 
L2: 4 reps, build moderately and focus on form  
L3: 2 reps, build heavy and allow yourself to recover each set   

 

Scoring: Post your bench weights and reps as data for your coaches.  

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