Monday, January 29

January 30, 2018

 

:30 Seconds
Walkouts
Quad Stretch
Push-up to Down Dog
Deep Side Lunges
Slow Burpees
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

 

Snatch Primer (3 x 6)

On the :90 Seconds x 3 Rounds
2 Pausing Overhead Squats
2 Snatch Balances
2 High Hang Squat Snatches
Performed at 40%

 

Hang Snatch (7 x 2)

7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%


Final three sets: Build as you see fit.

 

Back Squat (1x1,2x2, 2x4,1x10)

Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

 

"Over and Over" (Time)

9-15-21:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)

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