Search

Tuesday 06212022

warmup


STRENGTH

every 3 min x12:00

4 deadlifts @72%

5 seated box jumps


EVERY 2 min x8

snatch balance + Oh squat

1x3+3@62%

3x3+2@70%of snatch


HWPO

2/2/2/1:00 rest

2 rope climbs

15/12 bike

in remaining time max thrusters 95/75



ACCESSORIES x3

10 weighted ghd back ext

15 hamstring slide (rower)

:30 side plank (each)

192 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo