Thursday
8.28.19
Strength
HANG SNATCH + SNATCH
If technique is proficient build up for 15 minutes steady towards a heavier complex for the day. If still developing technique then use this as 15 minutes of practice to develop positions and technique.
Conditioning
30-20-10
Ring Dips
Front Squats
L3- 135/95
L2- 95/65
L1- A weight that allows 10-12 unbroken reps per set
Stretch- hamstring, cobra pose
SUMMER READY CLASS
12 Min Steady:
12 Bicep Curls
12 rear delt flys
:30 Gun hold with Db's at 90 degrees same weight as curls
2 Min AMRAP
Front foot elevated split squat right leg
rest 1:00
2 Min AMRAP
Left leg
Rest 1:00
2 Min AMRAP
1 1/4 goblet squats
Rest 1:00 and repeat
10 min AMRAP:
20 DB hang power cleans
10 Cal Bike
20 DB push press
10 Cal Row