Tuesday 9/17
Warm-up
Inchworm to Cobra x 10 Hip Internal/external Rotaion x 5/side Hip IR/ER w/ Pop Up x 5/side Brettzel Stretch x 5 breaths/side + 2 Sets Deadbug x 8/side (w/empty bar over chest) Side Bridges x 10/side Empty Bar Deadlifts x 8
Strength
A.1: Sumo Deadlift (60x3, 70x3, 80x2 (3))
A.2: Standing KB Seasaw Press (5x10/side)
One KB in front rack position while other presses
Metcon (AMRAP - Reps)
:20 K2E :40 rest :20 DB hang power snatch; 50/35# :40 rest :20 bear crawl :40 rest :40 K2E :20 rest :40 DB hang power snatch; 50/35# :20 rest :40 bear crawl :20 rest :60 :60 :60 Workout time: 9 Minutes Score for this is total reps. 1 K2E is 1 rep, 1 DB Hang Power Snatch is 1 rep, 1 (25ft) bear crawl is 1 rep. Keep a running count.
Metcon (No Measure)
Finisher work 3 rounds Tricep Ext x 10 Rear Delt Raises x 10
Extra Work
1) Lifting A. No Foot movement Snatch balance x 2 reps EMOM 10 B. Clean + Jerk (3+2) @ 60, 65, 70% for 3 sets 2) Conditioning 2 minute run @ 85%
Rest 2 minutes walking around
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