2/29/2016

2/29/2016

 

Workout Of The Day:

1) Coach led Warm-up


 

2) EMOM for 6 Minutes complete 3 Snatch balances @70% of your 1RM

 

3) For time complete

5 rounds of

 

5 Snatches @65% of your 1RM (Full snatch)

10 Pull-ups

15 Box Jumps 24/20

 

4) Mobility/Stretching

 

Competition Programming:

1) Back Squat every 45 seconds for 4:30  complete 5 reps @ 70% of your 1RM 

Notes: Once the bar is un racked it should remain on your back for the entire time unless you necessarily have to rack it 


 

2) Front Squat EMOM for 4 minutes complete 5 Front Squats @ 65% of your 1RM

Notes: Bar can be racked between sets

 

3) 9 Minute AMRAP of

3 Bar Muscle ups

3 Cleans 185/130 (Power cleans are acceptable)

3 Strict HSPU

 

4a) 3x10 with the ab wheel

60 sec rest

 

4b) 3x15 GHD situps

60 sec ret

 

5) Mobility/stretching




No comments (Add your own)

Add a New Comment


code
 

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