-Warm-up-
10 minutes:
Row 500 meters
5 minutes:
2 rounds:
10 DB thrusters
10 Bent Over ITYL (#2.5 or #5 plates)
I is arms to your side, T is straight arms out wide, Y is arms overhead, and L is elbows out wide then rotate forearms up.
-Olympic Lifting-
A.
Every minute on the minute for 7 minutes:
Halting Squat Snatch @ Knee (2 second pause)
Focus on pausing at the knee while supporting the load with the hamstrings.
-Strength-
B.
Back Squat- 3 x 3
Same load for all sets. Heavier than heaviest set from last week. Complete on a 3 min clock.
-Conditioning-
C.
Three rounds for load:
6 Dead-lifts
6 Bent Over Rows
6 Hang Power Cleans
6 Front Squats
6 Back Squats
Rest as needed between rounds. Dead-lifts are touch and go. Rest bar anywhere on body but not on ground once round begins.
-Cool down-
PVC Pipe Roller
-upper back (accumulate 2 minutes)
-quads (1 minute per leg)
Post all results to comments.
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