Friday, June 21st
Warm-up
A. HR activation
60 seconds Row @low intensity
5/5 bird dog, hold every rep for 3 seconds
45 seconds Row @mod intensity
30 seconds side Plank (Left)
30 seconds Row @high intensity
30 seconds side Plank (Right)
60 seconds Row @low intensity
5/5 bird dog, hold every rep for 3 seconds
45 seconds Row @mod intensity
30 seconds side Plank (Left)
30 seconds Row @high intensity
30 seconds side Plank (Right)
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
C. Post chain activation
2 rounds
5 Glute bridge, hold 5 seconds at the top
5 Kang squat, hold 5 seconds at the bottom
5 vertical jump
Weightlifting
Back Squat (4 x 4)
@80-85%
Metcon
Metcon
EMOM 20 minutes
odd- 10 snatch @75/55 + 30 double unders
even- 8/6 cal row + 5 burpee over erg
odd- 10 snatch @75/55 + 30 double unders
even- 8/6 cal row + 5 burpee over erg
Comp
Weightlifting
Power Snatch (4 x 3)
power snatch onto plates
Weightlifting
Snatch Balance (5 x 2)
Power conditioning
Metcon
kneeling extension into box jump
1 rep every 15 seconds for 18 reps
1 rep every 15 seconds for 18 reps
Post chain
Metcon
4 sets
10 Deficit RDL
15 bent over reverse flies with band around knees
10 Deficit RDL
15 bent over reverse flies with band around knees
Core
Metcon
4 sets
30 seconds Gymnastic plank on rings
30 seconds rest
20/20 seconds Side plank on rings
30 seconds rest
6-10 Pike pulls on swiss ball
60 seconds rest
30 seconds Gymnastic plank on rings
30 seconds rest
20/20 seconds Side plank on rings
30 seconds rest
6-10 Pike pulls on swiss ball
60 seconds rest
Gymnastic plank on rings:
Side plank on rings:
Pike pulls on swiss ball: