12.27.2021

Warm Up
3 sets
Cardio 1:00
20 DB rear delt flies- light weight
10 push ups
30 single unders


Primer
3 sets
single arm DB high pulls x 8
hamstring curls on MB x 10
4-6 strict pull ups + 15 second active bar hang

Strength
bench press
find your heavy for today
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups

04.01.2021

Warm up
2 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up


Mobility- snatches
deep squat progressions x 5
standing banded hollow I Y x 10 reps https://ppp.thebarbellphysio.com/exercises/176777

then with 2.5 or 5# plates
https://www.instagram.com/p/CHn3VoLHd-2/
3 sets of 10 reps each exercise
▫️Keep shoulders pushed down, ribs tucked under, and midsection expanded (push lower abs and obliques out)
▫️I do both pronated (palms down) and neutral grip for most of these exercises to target different muscles
▫️Minimal rest but move as perfectly as possible


Strength- fast speed
5 sets of
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance
set 1- 40%
set 2- 45%
set 3- 50%
set 4- 55%
set 5- 60%

Strength- OHS- load
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
"Responsibilities"
9:00 AMRAP
5 power snatch 135/95 95/65 75/55
10 HSPU or 10 box piked hspu
15 abmat sit ups