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WEDNESDAY 5.17.2017

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STRONG
Warm-up
100 Double Unders for Time
 
MOBILITY
Barbell Ankle Stretch 

0:60 hold
Warm-up
Extended Snatch Warm Up Pull Emphasis
Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull

Pull to Muscle Snatch

Empty bar only
cycle through sequence 5X
Warm-up
Snatch Warm Up 3
5 Muscle Snatch
5 BHN Press
5 OHS
empty bar only
cycle through sequence 3X
Weightlifting
3 Position Snatch
Hi Hang Vertical
Above Knees
Floor

Take 15 minutes to warm up and build to “heavy” 5 sets of complex at weight
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

You can do this everyday if you want after your workouts. If 25 is too much start at 15 for a week, then 20 for a week, then push through the 25.
Metcon
1) 12:00 of work at 80% HR
50 Burpees
50 Thrusters 45/35

Rest exactly 2:00 between #1 and #2.
2) 3:00 AMRAP (all out effort) of:
10 Burpees
10 Thrusters 65/45