Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch 4×5 @ 80% (3RM)
Work through the following sets/reps based on last Thursday’s Power Snatch 3RM.
Power Snatch 4×5 @ 80% (3RM)
The final set is a + set for maximum repetitions possible ‘unbroken’.
Post scores to comments.
“Goji Berries”
Complete the following for time
Max Reps x Double-unders
30 x Box Jumps (24/20”)
30 x Wallball (20/14lbs)
Max Reps x Double-unders
20 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)
Max Reps x Double-unders
10 x Box Jumps (24/20”)
10 x Wallball (20/14lbs)
Post times and Double-under totals to comments.
Skill Development
3-5 Rounds for Quality of:
10 x Goodmornings (Bumper Plates 45/25lbs)
:10 x Front Plank
:10 x Left Plank
:10 x Right Plank
Notes: Creative applications for increased challenges is encouraged throughout the three plank movements.
Post results to comments.
“Power Snatch 4 x 5 “: 80#
“Goji Berries” : 12:29 (420 SUs)
Geez – totally spaced the “Skill Development” !
Power Snatch: 75×5
Goji Berries: 11/12/11 11:25 RX
Power Snatch: 4 x 5: 65#
“Goji Berries”: 38/20/15 8:38 rx 30″
Power Snatch: 125 x 5
“Goji Berries” 12?? 90/75/29 Du’s
Me too, Peter…