05/01/2017

 In Blog, Workout of the Day

“I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” –Brian Tracy

Monday

Pre-Class Strength Training

Overhead, Hip, and Ankle Mobility (10:00)

E2MOM 10: 4 x 2 Single Arm Overhead Squat w/ DB or KB (Build to Moderately Heavy with Good R.O.M.)

Snatch 5 x 1.1.1. (Building from 50%) Rest As Needed

In-Class Session

Primary Strength

Back Squat Tempo [@2.2.x.1.]  Waves

3 x 5 Warm-Up Sets

E2MOM 12: 5 – 3 – 1 – 5 – 3 – 1

Workout of the Day

“Run Frannie Run”

21 – 15 – 9

Thrusters [95/65]

Pull-Ups

*Run 400m Between Rounds*

Post-Class Accessory Work

3 sets:

8 x 2 DB @each side Split Squats [@3.1.2.1.]

12x Back Extensions [@3.1.2.1.]

25x GHDSU

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