Tuesday 10/9
Warm-up Lateral banded steps x 20/side
Lateral banded step overs x 10/side @ knee height for band
Quadruped hip ext. x 10
x 2 sets
+
Bottoms up KB Walk x 50ft per arm + 5 Press
Deadbugs x 20
Banded good mornings x 10
x 2 sets Strength A.1: Single Leg Barbell Romanian Deadlift (4x6, Tempo 4020) A.2: Shoulder Press (build up to a heavy set of 8 in 4 sets) A.3: Lateral Banded Walk (4x10/side) Metcon (5 Rounds for reps) :20 Right Arm DB Hang Power Snatch
:20 Left Arm DB Hang Power Snatch
:20 AMRAP Box Jumps, 24/20"
rest 1 minute
x5 sets
RX+ = use 70/55# DB and go from ground
Rest 3 minutes Metcon (Time) 1K Row
operating :40 seconds on/:20 seconds off Extra Work Metcon (No Measure) Conditioning Work- Meant to be a separate session
5x
:30 easy jog
:30 walk
5x
1 minute run @ 80%
1 minute easy jog
:45 run @ 85%
1 minute easy jog
:30 run @ 90%
1 minute easy jog
:15 sprint
2 minute rest A: Overhead Squat (3x3, tempo 22x1) Set 1- 80×3
Set 2- 90×3
Set 3- 100×3
**% is off snatch B: Clean (work up to a good double ) pause in catch for 3 sec #workoutoftheday
