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Wednesday

Wednesday
28
Nov

11-29-17

Warmup:
3 Sets Not For Time
8 Cal Row
3 Muscle Snatch
3 Behind the Neck Snatch Grip Push Press
3 Overhead Squats

Training:
A: Power Snatch + 2 Hang Power Snatch; 1 Sets every minute x 6 sets (building load throughout sets). Keep working on bar path and good positioning.
B: Push Press (hold 2sec overhead on each rep) 4,4,3,3 rest 2mins b/t sets.
C1: 10 Alternating Dumbbell Z Press (5/5); rest 30 seconds
C2: 14-16 KB Seesaw Row; rest 30 seconds X 3 sets.

D: 3 rounds time:

Run 200 meters
12 Deadlifts Bodyweight
14 HR Push Ups
16 Box Jumps Step Down 20″
rest walk 90sec between sets

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