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 #workoutoftheday
