07/07/2017

 In Blog, Workout of the Day

Friday

Pre-Class Strength Work

15 minutes Pistol Play (Assisted, Banded, Weighted, Overhead; 3-4 sets of 6-10x Reps)

Segmented Power Snatch 8 x 1.1.1 [Pause for 2″ at Patella]

In-Class Session

Primary Strength

7 x 2 Thrusters from Rack [Build to Heavy]

Workout of the Day

EMOM 16

1: 16/12x Thrusters [95/65]

2: 18/12x Row Cals

3: 16/10x Burpees over the Rower

4: 30-45″ Hollow Hold

Post-Class Accessory Work

3 sets:

8x RDL [@3.1.x.1.]

45″ Face UP Chinese Planks

10-20x Strict GHDSU [@2.0.2.0.]

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