Want your Body Fat checked??
The Bod Pod will be at Bladium 1/19 and 1/27.
Discounted rate of $65.00 for two tests, normally $50 per test!
Book appointments online at:
http://mobilebodymetrics.com/

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

250 m row, damper on 10

Two rounds of:

10 heavy Goblet Squats

10 heavy RKBS

10 push ups

5 strict pullups.

Workout Warmup: Strength

Super Squats

Today will be our last session of Super Squats. Last week we were at 75%, let’s bump that to 80% today, or as much as you can do for the 12 rounds.

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 75%(see above) of 1RM Front Squat (For Both Lifts)

Workout:

12 min AMRAP

5 Hang Power Cleans (135/95), RX+155/105, RX++ 185/125, RX+++225/155

7 Pull-ups, (Sub 3 MU’s if you can)

9 Burpees

Lift:

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 3 reps

Build over the course of the 3 sets.

Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch High Pull + Hang Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Set 5 = @ 70%

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds

Skill:

5 min of C2B, no singles.