Friday, July 6, 2018

Friday, July 6, 2018

Warm Up

100m Run

3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

100m Run

3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

100m Run

5 Empty Bar Good Mornings

5 Empty Bar Back Squats

5 Empty Bar Behind the Neck Strict Press

100m Run

3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

100m Run

3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

100m Run

5 Empty Bar Sn. Grip RDL

5 Empty Bar Hang Muscle Snatch

5 Empty Bar OHS

Snatch Drills

From 0:00 - 5:00 - Build to a moderate set of 3 reps - Behind The Neck Strict Press

From 5:00 - 10:00 - Build to a mod. Set of 3 reps - Behind The Neck Push Jerks

THEN…

3 Sets of “3-2-1” Power Snatches - The goal here is to move through the 6 reps as 1 giant set, using a single bar and changing the loading as fast as you can, resting as little as possible between repetitions. In between each “3-2-1” set, rest 1:30

Set 1 - 3 reps @ 65%, 2 reps @ 70%, 1 rep @ 75%

Set 2 -  3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%

Set 3 -  3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%


Conditioning

“United We Stand, Divided We Fall”

For Time:

30 Alternating DB Snatches

100 Wall Ball

30 Alternating DB Snatches

*Every drop of the Medball, Run 100m

2 comments (Add your own)

1. wrote:
Most actors invest their time and efforts poorly.

Wed, October 3, 2018 @ 2:17 PM

2. wrote:
I studied in a couple of faculties for acting.

Wed, October 17, 2018 @ 10:53 AM

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