Great weekend with great people!
Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Turkish Get Up – 10 perfect reps – for quality
Russian KBS – 30 reps – focus on glute activation and core
+
Row 200m ALL OUT every 4-5 min x 5 sets – someone thats not powerful 4 minutes – someone that can DIG 5 minutes – Walk/Move on rest time
Into..5 min Rowing/Biking/Ski @ EZ Pace
+
Rest 5 min
+
For Time:
21 Deadlifts @ 95/135lbs
21 Lateral Barbell Burpees
15 Deadlifts @ 95/135lbs
15 Lateral Barbell Burpees
9 Deadlifts @ 95/135lbs
9 Lateral Barbell Burpees
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Wk 2 – Jan. 30/Feb.1
Tuesday – Sn Tech —> Sn Mod —Sn Int + Cj Tech —> Cj Mod —> Cj Int
A. Snatch High Pull. Hi-Hang Squat Snatch. Snatch Balance 2.2.2 x 3 sets, 1:30 min – up to 60%
B. Floating Snatch High Pull. Floating Squat Snatch 1.1 x 3 sets, 1:30 min – up from 60%
C. Squat Snatch, 2 reps x 3 sets, 1:30 min – sets up from B
D. Clean High Pull. Below Knee Hang Power Clean. Push Jerk 2.2.2 x 3 sets, 1:30 min – up to 60%
E. Floating Clean High Pull. Floating Squat Clean. Split Jerk 1.1.1 x 3 sets, 1:30 min – up from D
F. Squat Clean & Split Jerk, 2 reps x 3 sets, 1:30 min – up from E