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Wednesday 8/2/2017


Cody

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic Stretch

B warmup:

3 rounds of:

sled push

20 Mtn climbers

10 air squats

5-10 dips

Workout warmup:

Warm up Power Snatch to 50%, then:

Every 2 minutes, for 10 min. 
Power Snatch
Set 1 – 3 reps @ 60-65% of 1-RM

Set 2 – 3 reps @ 70-75%

Set 3 – 2 reps@ 80-85%

Set 4 – 1-2 reps @ 90+%

Set 5 - 1 Rep @ 90%+

Workout:

4 Rounds:
400m Run
15 Power Snatches (75/55) RX+(95/65)
O lift:

Bench Press:

5x10, start at 60% add weight as you can.

Skill:

HSPU:

15 strict, 20 extended range, 30 kipping

 

Earlier Event: August 1
Tuesday 8/1/2017
Later Event: August 3
Thursday 8/3/2017