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

9 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

3. wrote:
With investing, your capital is in danger.

Fri, November 23, 2018 @ 7:39 AM

4. wrote:
Investor researches stocks, bonds, and many others.

Wed, December 5, 2018 @ 7:09 AM

5. wrote:
The typical building allow prices about $800.

Tue, December 25, 2018 @ 8:59 PM

6. wrote:
Very energetic article, I enjoyed that bit. Will there be a part 2?

Wed, January 2, 2019 @ 7:14 AM

7. wrote:
When I originally commented I clicked the "Notify me when new comments are added" checkbox
and now each time a comment is added I get three emails with the same comment.
Is there any way you can remove me from that
service? Many thanks!

Fri, January 4, 2019 @ 10:10 AM

8. wrote:
When I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is
added I recieve 4 emails with the same comment. Perhaps there is an easy method you can remove me
from that service? Thank you!

Sun, January 6, 2019 @ 3:59 PM

9. wrote:
Keep this going please, great job!

Mon, January 7, 2019 @ 4:14 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location