Wednesday, January 11, 2017

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Incline Bench Batwing Row x 12
• 50 yard Farmers Carry (AHAP)

C) 3 Sets:

• 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Incline Bench Batwing Row x 12
• 50 yard Farmers Carry (AHAP)

C) 3 Sets:

• 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

• Stone to Shoulder 150/95 AMRAP in 30 Seconds

B) In 6 Minutes:

• Find today’s 1RM Snatch

C) 8 Sets: (EMOM)

• Snatch @70% of part B.

*Pick a rep scheme that you can across all 8 sets.  Once you choose a rep scheme you can not change it.

D) 4 Sets:

• Overhead Squat x 5

Skill:

• 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

• Double KB Overhead Carry x 10 yards
• Rest 30 Seconds between sets