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Friday 10/27/2017

Keith

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 banded squats

10 steps forward, 10 steps backwards banded monster walks

10 push ups

10 knee raises on PU rig

Workout Warmup:

Power Snatch complex

1 shrug+1 hang PS+ 1 PS x5 sets. Add weight as you can

Workout:

10-9-8-7-----2-1

Power snatch 95/65, RX+115/75, RX++ 135/95

Bar over burpees

Lift:

Strict press, Start at 65% and add weight as you can for sets of:

5-4-3-2-1-1 Try and add 5 lbs to what you did last Friday

Skill:

HSPU, 10 strict-20 extended range-30 kipping, flat.

Earlier Event: October 26
Thursday 10/26/2017
Later Event: October 27
Saturday 10/28/2017