04/17/2017

 In Blog, Workout of the Day

“Giving up on your goal because of one setback is like slashing your other three tires because you got one flat.” –Unknown

Monday

Pre-Class Strength Training

Snatch Accessory Work

3 sets: 2x [1x Drop Snatch + 1x OHS]

3 sets: 1x Behind the Neck Push Jerk + 3x OHS

5 sets: 2x Snatch Lift Offs to Mid-Patella + 1x Hang Snatch [60-75%]

In-Class Session

Primary Strength Work

 E2MOM 20: Back Squats

1 – 2: 8x 45-55% / 3 – 4: 6x 55-70% / 5 – 10: 4x 70-80%

Conditioning Work

30-20-10

KB Goblet Squats [73/53]

KB Russian Swings

Burpees

[Cap at 18:00. Scale Down is 15-10-5 Burpees. Don’t scale Squats and Swings]

Post-Class Accessory Work

EMOM 10:

Odd: 10-5x Strict HSPU + 10-5x Strict Pull-Ups

Even: 25-15x GHDSU

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