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Wednesday 7/18/2018

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup

3 rounds of

5 man makers, https://www.youtube.com/watch?v=iMNnvhg1JcM

5-10 knee raises on rig

10 DB snatches, 5 each arm

25 DU's

workout warmup:

Pool muscles

4 rounds of

15 GHD situps

max set of Pullups, reverse grip.

Max set of strict dips

Workout:

4 rounds for time of:
40 Double Unders
12 DB snatches, each arm (do not alternate) 50/35
12 Toes-to-bars
 

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk
*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Skill:

10 min of hand stand walking practice.

Earlier Event: July 17
Tuesday 7/17/2018
Later Event: July 19
Thursday 7/19/2018