So far it looks as if the weather is going to cooperate for Saturday morning's Turkey Bowl. The forecast shows cloudy and 51. 

Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy single Power Clean

3) 7 rounds for working time of
30 Double Unders
10 V-ups
3 Power cleans using 70% of todays heaviest

Rest 60 seconds between rounds

4) Mobility/Stretching

Competition Programming:

1) Snatch - 1x3@ 77.5%, 2x2@ 82.5%, 1x2@ 87.5%, 3x1@ 92.5%, 1x1@ 95%

2a) 5x5 Snatch Pulls using 105% of your 1RM
2b) Back Squat - 1x7@ 70%, 1x5@ 75%, 1x5@ 80%, 3x3@ 85%

3) 12 Minute AMRAP of
10 DB Overhead Walking lunges 60/35
5 Manmakers 60/35

Notes: For the DB overhead walking lunges hold a DB in each arm

4a) 4x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
4b) 4x45 Second Side Plank Hold each side

5) Mobility/Stretching

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277