Reminder, we are closed Friday, Saturday and Sunday as the coaches are traveling to the North East Regionals. We will post a home workout
A. Deadlift, 4 reps x 4 sets, rest 2 minutes.
B. AB Wheel Roll-Outs, 8-12 reps x 4 sets, rest 2 minutes.
C. 15 Minute AMRAP of the following:
200 Meter Row
10 Goblet Squats - moderate
200m run or 15 calories on Airdyne
10 Box Jumps - step down
200 Meter Row
10 Goblet Squats - moderate
200m run or 15 calories on Airdyne
10 Box Jumps - step down
Performance:
A.
Take 15-20 minutes to build to a heavy snatch.
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
C.
Five sets of:
Back Squat x 1 rep
Rest 2-3 minutes between
Build over the course of the five sets to a “heavy” (for today) single. This does not mean try for a PR at all costs. Just build to heavy. We will go for a PR VERY soon. If this is your 4th day in a row don't expect to hit big weights but just try to be solid in technique.
Foam roll, mobility, make up Wednesday workout or hit what would be Friday's workout
A.
Take 15-20 minutes to build to a heavy snatch.
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
C.
Five sets of:
Back Squat x 1 rep
Rest 2-3 minutes between
Build over the course of the five sets to a “heavy” (for today) single. This does not mean try for a PR at all costs. Just build to heavy. We will go for a PR VERY soon. If this is your 4th day in a row don't expect to hit big weights but just try to be solid in technique.
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