Friyahhhh!! 11122021

WARMUP

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-3-2-2-2

10-14 Unbroken: 5-4-3-3-2

15-19 Unbroken: 9-9-8-7-6

20-24 Unbroken: 12-12-10-8-6

25+ Unbroken: 18-16-14-10-6

STRENGTH

3 Sets:

5 Snatch High Pulls

All Sets Performed @ Light Weights

5 Sets:

2 Power Snatches

All Sets Performed @ 78-83% of 1RM Snatch

WOD

15-20 min CAP

15-12-9-6:

Double Dumbbell Devil's Presses 50 / 35 lb's

Calorie Row

Directly Into...

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

Level 2

Single arm devil press

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Wednesday 11292023

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h