09.21.2022

Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/



Snatch warm up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 3 sets of hang snatch + snatch + OHS @ 65% of your max snatch
B. 3 sets of snatch + OHS @ 70% of your max snatch
C. 3 sets of snatch @ 80%


WOD
"Tight End"
3 sets
12-9-6
power snatch 75/55 45/35
Overhead squat 75/55 45/35
box jump 24/20"
Rest 3:00 between sets

12.22.2021

Warm Up
Stuart McGill Big 3
two sets
4-6 curl ups (hold 10 seconds)
4-6 side planks (hold 10 seconds)
4-6 bird dogs each side
then...
2 sets
20 air squats
15 banded good mornings
5 strict pull ups
1:00 cardio


Strength- DL week 4- deload
Deadlifts
40%x5, 50%x5, 60%x5

WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

03.22.2021

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Mobility
2 sets
front rack stretch x 30 seconds
wrist ups x 10 each side
wrist rolls x 10


Strength
every 1:30 for 6 sets
1 power clean
1 hang squat clean
1 split jerk
start at 55-65% and build load

WOD
"Air Force minus burpees"
For Time
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 OHS
20 front squats
95/65 75/55 45/35

cool down
seated forward fold x 1:00
bound angle x 1:00
child's pose x 1:00