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Thursday, August 29, 2019

  Thurs, 8/29/19
Mobility: Shoulder/Hips
Strength/Skill: Every :90 x 8 sets

1 Squat Snatch + 2 Overhead Squats
(Novice: Power Snatch + 2 Overhead Squats)

Build up in weight as technique allows but do not
exceep RPE 9
Met-Con: EMOM x 20:00

M1: Bilateral KB OH Walk
M2: Bilateral KB Front Rack Walk
M3: 10 Sandbag Ground to Shoulder
M4: REST

Walk will be done on outdoor area, deck to fence and back.
Additional
Optional
Accessory
Work:
Belt-Loaded Weighted Plank (straight arms,
between two boxes): 3x60 seconds
Landmine Rotations: 3x10 each
SB V-ups with ball transfer between hands
and feet (stability ball): 3x10
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 8 sets at 88% of
max avg. watts
.