image description

Thursday, September 13, 2018

  Thurs 9/13/18
Mobility: Shoulders/Hamstrings
Strength/Skill: A) Snatch Pull + Power Snatch: 5x(1+2) at
75-80% of best clean
Rest 2-3 minutes between sets

B) Snatch Pulls: 4x3 at 100% of best snatch

C) Met-con (see below)

D) Accessory:
Bench Hip Thrusts: 3x10
BB Roll Outs: 3x10
Reverse Plank: accumulate 3 minutes (Use
two benches or two boxes and lay with
shoulders on one and feet on the other face
up. If this is easy, put plate on stomach)
Met-Con: MB Tabata

:20 on/:10 off

Mountain Climbers with MB
Russian Twists with MB
MB Slam + Sprawl
Bear Hug Reverse Lunges

6 bouts per movement before moving on
Additional
Optional
Accessory
Work:
Rope Lay-to-Stands: 2x3
Landmine Rotations: 2x10 each
High Box Jumps: 3x8 (use as high of a
box as you can)
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last
week, perform :20 on/1:00 off x 6 sets at
85% of max avg. watts
.