3/27/20 - Friday
Reminder — The EGA Daily Zoom class starts today at 12pm with Coach Alex!!!
This can be done instead of or in addition to the daily workout. Be ready to work!!!
Tier 1, 2, 3 and Competitor
Warmup:
:45 of Mountain Climbers
Perfect Stretch to Pigeon (5 each side)
15 Cat/Cows
:45 of Groiners
5 Good Mornings + 3, 2, 1 (Scapular, Regular, Dive Bomber Pushups) 5 Sets
10 T-Spine Rotations in Bottom of Squat (each side)
:45 of Opposite Knee/Opposite Elbow in Plank Position
Side Lunges (10 each side)
Inchworm + 10 Shoulder Taps (5 Sets)
A) 7x (Snatch + 3 OH Squats + Snatch)
*Start at 60% of 1RM Snatch and work up
B) E4MOM x 5
5 Power Snatches
7 OH Squats
9 HSPU or Pushups
*Add 2 reps of each every round
T1- You pick the weight
T2- 95/65
T3- 115/75
Competitor- 135/95
Home Version:
A) Single Arm DB OH Squat 5x5 each arm or Tempo OH Squat with a pvc pipe/broomstick (62X1) 5x7
B) E4MOM x5
6 DB Snatches (alternating) or 2x KB Swings
8 DB OH Squats (switch arms halfway)
10 HSPU or Pushups
*Add 2 reps of each every round
**NO DB or KB? Sub burpees for snatch and jumping squats for OHS
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)