Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Banded Pull aparts – accumulate 30 controlled reps – https://www.youtube.com/watch?v=73Dm-j5wYIc
Banded Pull aparts – accumulate 30 controlled reps – https://www.youtube.com/watch?v=73Dm-j5wYIc
+
Banded Pec Stretch – accumulate 60 sec/arm – https://www.youtube.com/watch?v=XVSFe1dGmqQ
Banded Pec Stretch – accumulate 60 sec/arm – https://www.youtube.com/watch?v=XVSFe1dGmqQ
+
Kettle Bell Windmill – accumulate 15 slow controlled reps/arm – https://www.youtube.com/watch?v=ITSmgn_BQgY
Kettle Bell Windmill – accumulate 15 slow controlled reps/arm – https://www.youtube.com/watch?v=ITSmgn_BQgY
+
Scap Pushups – accumulate 30 slow controlled reps – https://www.youtube.com/watch?v=5YHZnEsE9hA
Scap Pushups – accumulate 30 slow controlled reps – https://www.youtube.com/watch?v=5YHZnEsE9hA
+
Row 125m ALL OUT every 2 min x 18 minutes
Into..5 min Row/Bike/Ski @ EZ pace
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Snatch @ 35/50lbs
5 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
10 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
15 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
Row 125m ALL OUT every 2 min x 18 minutes
Into..5 min Row/Bike/Ski @ EZ pace
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Snatch @ 35/50lbs
5 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
10 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
15 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
__________
Wk 3 – Jan. 9/11
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Power Snatch, work to a single for the day
B. Snatch High Pull. Above Knee Hang Squat Snatch 1.1 every min @ 85-90% of A x 10 minutes
C. Power Clean, work to a single for the day
D. Halting Clean Deadlift. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 85-90% of C every 1:30 min x 6 sets
E. Snatch Pulls, work to a tough set of 3