Thursday 10.24.2019

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Snatch Select Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Power Snatch or Full Snatch (athlete’s + coach’s discretion).

Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.

1 x Power/Full Snatch (starting at 60-70% 1RM)

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“Home-stocke”
For time
Bumper Ground-to-Overhead (45/25lbs)
– 15,12,9,6,3 (reps)
Bumper Overhead Walking Lunges (45/25lbs) x
– 30,24,18,12,6 (steps)
GHD/Abmat Sit-ups x
– 15,12,9,6,3 (reps)
Run x
– 400m,200m,400m,200m,400m

NOTES
Example of Round 1;
15 reps x BG2OH + 30 steps, alternating Left and Right legs x Bumper Walking Overhead Lunges + 15 reps GHD or Abmat Sit-ups + Run 400m. Round 2 would be, 12 + 24 + 12 + 200m respectively. There are five rounds, bring the lumber, freaks…

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