10/16/20 - Friday

Oct 15

Indoor and Outdoor Class:

A1) Pause Snatch Grip Deadlifts 5x5

*Start at 70% of 1RM Snatch and work up

**3 Second Pause Just Below Knees

A2) Kneeling Strict DB Press 5x5 each side

B) For Time:

60 KB Swings

40 Barbell OH Lunges

20 Hang Power Snatches

40 Barbell OH Lunges

60 KB Swings

*Can't do BB OH Lunges? DO BB Front Rack Lunges or KB Weighted Lunges

T1- You pick the weight

T2- 53/35 KB and 75/55 BB

T3- 53/35 KB and 95/65 BB

Competitor- 70/53 KB and 115/75 BB

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

10/17/20 - Saturday