9/8/2017

9/8/2017

Workout of the Day:

1) Coach Led Warm-up

2) 17 Minute AMRAP of
5 HSPU
10 KB Snatches (5 Each Arm) 70/53
15 Jumping Air Squats

3) Not for time complete
10 Ab Wheel Rollouts
20 V-ups
30 Russian Twists
40 2 Count Flutter kicks
50 Situps

4) Mobility/Stretching


Competition Programming:

1) Back Squat
1x7@ 65%, 1x5@ 70%, 1x3@ 75%, 1x7@ 70%, 1x5@ 75%, 1x3@ 80%, 1x7@ 75%, 1x5@ 80%, 1x3@85%


2) Front Squat
1x15@ 70%

3) For time complete
21-15-9 reps of
C2B Pull-ups
Jumping Back Squats using 75/55

4a) 3x10 V-ups
4b) 3x20 GHD Situps

5) Mobility/Stretching

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