attwpbNov 28, 20201 min readMonday 11.30.20"To succeed in life you need 3 things: a wishbone, a backbone and a funny bone."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Banded Shoulder Distraction Each Side1:00 Frog StretchWarm Up:3 Rounds10 Cossack Squats10 Dumbbell Cuban Presses:15 Scap Hold10 Scap Push Ups10:00 To Complete 5 Sets:1 Pausing Snatch Grip Deadlift2 Snatch Pulls1 Power Snatch10,9,8...1 RepsPower SnatchesPull Ups10-7 - 95/656-4 - 115/80, Chest To Bar3-1 - 135/95, Muscle Ups
"To succeed in life you need 3 things: a wishbone, a backbone and a funny bone."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Banded Shoulder Distraction Each Side1:00 Frog StretchWarm Up:3 Rounds10 Cossack Squats10 Dumbbell Cuban Presses:15 Scap Hold10 Scap Push Ups10:00 To Complete 5 Sets:1 Pausing Snatch Grip Deadlift2 Snatch Pulls1 Power Snatch10,9,8...1 RepsPower SnatchesPull Ups10-7 - 95/656-4 - 115/80, Chest To Bar3-1 - 135/95, Muscle Ups
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a