7/31/20 - Friday
Tier 1, 2, 3 and Competitor
Home Warmup:
:30 of High Knees
5x Perfect Stretch (each side)
5x 10 Good Mornings + 3 Toe Grabs each side
:30 of Butt Kickers
20 Side Lunges
10 Scapular Pushups
20 Shoulder Taps
10 Up Dog/Down Dog
:30 of Jumping Jacks
20 Glute Bridges w/ 2 sec pause at top
20 Jump Squats
Regular Programming:
A) Snatch Grip Deadlift 5x3
*Start at 70% of 1RM Snatch and work up
B) For Time:
50 KB Swings
40 Shoulder to OH
30 Pullups or Ring Rows
40 KB Swings
30 Shoulder to OH
20 Pullups or Ring Rows
30 KB Swings
20 Shoulder to OH
10 Pullups or Ring Rows
*EMOM...3 Burpees (including 0:00)
T1- You pick the weight
T2- 53/35 KB and 75/55 BB
T3- 53/35 KB and 95/65 BB
Competitor- 53/35 KB and 115/75 BB
Home Version:
A) 5x 10 Single Leg DB/KB Deadlifts or 20 Good Mornings (banded or weighted)
B) For Time:
50 KB Swings
40 Shoulder to OH
30 Bent Over Rows
40 KB Swings
30 Shoulder to OH
20 Bent Over Rows
30 KB Swings
20 Shoulder to OH
10 Bent Over Rows
*EMOM...3 Burpees (including 0:00)
Outdoor Class:
A) Snatch Grip Deadlift 5x3
*Start at 70% of 1RM Snatch and work up
B) For Time:
50 KB Swings
40 Shoulder to OH
30 Bent Over Rows
40 KB Swings
30 Shoulder to OH
20 Bent Over Rows
30 KB Swings
20 Shoulder to OH
10 Bent Over Rows
*EMOM...3 Burpees (including 0:00)
T1- You pick the weight
T2- 53/35 KB and 75/55 BB
T3- 53/35 KB and 95/65 BB
Competitor- 53/35 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