07/17/2017

 In Blog, Workout of the Day

Monday

Pre-Class Skill Training

Overhead and Hip Mobility

E2MOM 10 (5 sets):
5 x OHKBS w/ Right Arm + 5x OHKBS w/ Left Arm

2x  [3x Snatch DL + 3x Snatch Pulls + 3x Power Snatch]

4x [1x Hang Snatch + 1x Snatch + 1x OHS] All sets at 70-80%

In-Class Session

Primary Strength

Take 15-20 minutes to Build to a 1-RM Snatch

  Workout of the Day

3 Rounds

150m Row + 3x Snatches [@70% of 1RM] + 6x  Bar Facing Burpees

Post-Class Accessory Work

3 sets:

8×2 Single Arm Chinese DB Row

10x Should Extension at C.O.S. [@2.1.1.1.]

12x Hip Extensions [Hold 20-30″ for LAST Rep]

Recent Posts