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Wednesday, January 2, 2019

Back to regular schedule!!

  Wed 1/2/19
Mobility: Shoulders
Strength/Skill: Hang Power Snatch + Power Snatch
Every :90 x 8 sets building up in weight as
technique allows
Met-Con: "Fight Gone Bad"

3 Rounds for Total Reps

M1: Wall Balls (20/14)
M2: Sumo Deadlift High Pulls (F: 55/35) (RX: 75/55)
M3: Box Jumps (20")
M4: Push Press (F: 55/35) (RX: 75/55)
M5: Row for calories
M6: REST

Additional
Optional
Accessory
Work:
DB Bench Press: 2x10
Landmine Presses: 2x10 each
Curl Bar Skull Crushers: 2x10
*Deload: use moderate weight
Express "Fight Gone Bad" (modified)

3 Rounds for Total Reps

M1: Wall Balls (20/14)
M2: KB Sumo Deadlift High Pulls 
M3: Box Jumps (20")
M4: DBL DB Push Press
M5: Row for calories
M6: REST

Barbell A. Plyometrics

3x6 seated box jumps (build up in height if possible)
3x6 depth jump (build up in height if possible)

REST 1-2 min between sets

B. 3 Position Snatch

5 sets @ 70%

C. Hang Clean + Split Jerk

(2+2) x 5 @ 70%

D. Turkish Get Ups

10 reps total (5/side)

.