Tuesday 04062021
WArmup
Strength
Power snatch + snatch
2+2@65%
2+1@70%
2+1@70%
1+1@70%
Snatch pulls
1/2 3@ 100%
3/4 3@105%
Wod
4 rds for time
Run 200 m
15 dB thrusters 50/35
12 dB box step ups 24/20 50/35
6 bar muscle ups /10 ctb
WArmup
Strength
Power snatch + snatch
2+2@65%
2+1@70%
2+1@70%
1+1@70%
Snatch pulls
1/2 3@ 100%
3/4 3@105%
Wod
4 rds for time
Run 200 m
15 dB thrusters 50/35
12 dB box step ups 24/20 50/35
6 bar muscle ups /10 ctb
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00