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Wednesday, February 7, 2018

  Wed 2/7/18
Mobility: Shoulders/Ankles/Hips
Strength/Skill: 3 sets for quality:

Pistol Squat Progressions (choose the level that is best for
you): 5 reps per leg
L1- Single-leg sit-to-stand (raised leg against wall, sit to
bench or MB)
L2- Rolling pistol (1 leg descent, 2 leg stand)
L3- Rolling pistol (1 leg descent, 1 leg stand)
L4- Alternating pistol

Double Unders/Single Unders: 50 reps (work on staying
relaxed and keep the hands in your peripherals)
Met-Con: 12:00 AMRAP-

1-2-3-4-5-....

HSPU/HRPU
Overhead Squats (F: 75/55)(S: 95/65)
Additional
Optional
Accessory
Work:
Floor Seated Alt. DB/KB Presses: 3x10 each

DB Overhead Tricep Extensions: 3x10 (do these after all
the sets of floor seated presses)
Express 9:00 AMRAP-
1-2-3-4-5-etc
HSPU/HRPU
1-Arm DB Overhead Squat
Barbell A) Power Snatch + Hang Snatch + BTN Push Press +
Overhead Squat + Snatch
2x (1+1+1+1+1)@50%
2x (1+1+1+1+1)@60%
3x (1+1+1+1+1)@70%

B) Deficit Snatch High Pulls
3x3 @ 70-80%

C) Muscle Snatches
3x5 @ 50%
.