Thursday- October 26th

October 22, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) Three sets of:

*DB/KB Z-Press x 8-10 reps

Rest 45 seconds

*Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 45 seconds

*Double-Under Practice x 45-60 seconds

Rest 45 seconds

 

 

B. 3 Rounds For Time:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

 

 

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME): 

*SLOW 100m row

*Hip Opener Leg Swings x 10 each way

*10 PVC Pass-Throughs

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Deltoids

*Hips

*Glutes

 


*(Optional) Additional Strength Cycle: (To be peformed before A. or after C.)

Take 15-20 minutes and build to today’s 1-RM Snatch

 

 

 

 

 

 

 

 

 

 

 

 

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