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Monday, September 23, 2019

  Mon 9/23/19
Mobility: Shoulders/Hips
Strength/Skill: Every :90 x 5 sets-

40 Double Unders (mod: 20 Attempts or
40 Power Jump Single Unders) + 
4 Overhead Squats at 65% of snatch (or 
RPE 6-7)
*Must pick the bar up right away after finishing
jump rope. Practice stabilizing and control 
under fatigue.
Met-Con: For Time

27-21-15-9

Alt. Hang Contraleral DB Split Snatch (F: 35/20) (S: 50/35)
Toes-to-Bars (F: Kipping Leg/Knee Raise)
Additional
Optional
Accessory
Work:
Iso High Rows (Hammer strength machine upstairs):
3x10
DB Incline Rows (mid range incline bench): 3x10
Curl Bar Curls (inner grip): 3x10
*choose weights that will challenge you for 10 
unbroken reps and stick to it for all 3 sets
Express For Time

27-21-15-9

Alt. Hang Contraleral DB Split Snatch (F: 35/20) (S: 50/35)
Toes-to-Bars (F: Kipping Leg/Knee Raise)
Barbell A. Snatch

Build up to 92-95%. Then -10-15% for 4 sets. 

B. Power Clean + Push Press

(2+2) Build up to heavy set for the day. 

C. Halting Clean Pull (at knee) + Clean Pull

(1+1) x 4 @ 90+%
.