attwpbSep 13, 20201 min readMonday 9.14.20Pre-Class:2:00 Row Or Ski1:30 Banded Tricep Stretch Each Side1:00 Hamstring Foam Roll Each Leg2:00 Frog StretchWarm Up:3 Rounds:5 Inchworms to Push Ups10 Cossack Squats3 Rounds:10 Snatch Grip Behind The Neck Strict Press5 Slow Tempo Overhead SquatsRounds 2 and 3 add weight, and presses are no longer strict10:00 To Build To A Moderate OH Squat WeightE3MOM Until 50 Squats Are Performed:1 Lap Run5 Bar Facing BurpeesMax OH Squats (95/65)
Pre-Class:2:00 Row Or Ski1:30 Banded Tricep Stretch Each Side1:00 Hamstring Foam Roll Each Leg2:00 Frog StretchWarm Up:3 Rounds:5 Inchworms to Push Ups10 Cossack Squats3 Rounds:10 Snatch Grip Behind The Neck Strict Press5 Slow Tempo Overhead SquatsRounds 2 and 3 add weight, and presses are no longer strict10:00 To Build To A Moderate OH Squat WeightE3MOM Until 50 Squats Are Performed:1 Lap Run5 Bar Facing BurpeesMax OH Squats (95/65)
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