Friday, June 14
Warm-up
2 minutes of jogging, biking
–then–
8:00, of:
30 Seconds of Banded Steps forward and backward
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows,
6 Steps Walking Lunge with barbell overhead in Press width grip (if possible)
5 Front Squats, empty barbell (3 seconds up, 3 seconds down)
Strength A
Front Squat 5-5-5-5-5
Use the heaviest weight for each set to allow for proper form.
Rest as needed between sets.
Metcon
3 rounds for time of:
40 Double Unders
40 Dumbbell Snatches (Alternating), 50/35 lbs
So many DB snatches. Watch your form and weight. Protect your low back with proper setup each rep. Reduce reps and/or weight if needed!
Strength B
5-5-5-5
3-4 Sets of 2-5 reps.
Use 80-110% of 1RM snatch.
3-4 rounds of :30-:40
Odd rounds: front/back
Even rounds: side/side
Cool Down
Hold 1-2 minutes.