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Wednesday 10/24/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

25 Mtn Climbers

10 push ups

10 weighted situps

10 floor press w/kb, each arm

Workout Warmup:

Bench press, on the two min.

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

10 reps @ 70-80%

Workout:

6 Rounds for time of:

Run 150 meters

6 C2B pullups, or 4 MU’s, or 10 chin over

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

Lift:

Wednesday (Session Two)
A.
In 16 minutes, establish a 3-RM Muscle Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 1:30
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D of lift program.

Earlier Event: October 23
Tuesday 10/23/2018
Later Event: October 25
Thursday 10/25/2018