05.19.2020

Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
 Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side



Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps

no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps

Weightlifting
Deadlifts
every 2:00 for 8:00 (4 sets)
three deadlifts to the knee + deadlift

*pause 2 seconds at the knee each time and then a deadstop on the ground every rep.

WOD
"Radar"
400m run

9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell

800m run

15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell

400m run

02.12.18

Warm Up: Leg Reach x 16 reps (8 per leg) Banded Tricep Stretch x 45 seconds per side Bent Over DB Reverse Flies x 20 reps (use very light weight)

Then...

Two sets of: Row x 300 meters Hip Bridges with feet on a bench x 10 reps Push-Ups x 15 reps

Skill: Push Press

2 sets of 6 reps @ 70%

1 set of 8 reps @ 65%

Snatch Warm up with empty barbell

5 snatch RDL

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

WOD

4:00 AMRAP

30 lateral burpees over the bar

remaining time is max reps of power snatch 75/55  45/35

4:00 Rest

4:00 AMRAP

20 lateral burpees over the bar

remaining time is max reps power snatch 95/65   75/55

4:00 Rest

4:00 AMRAP

10 lateral burpees over the bar

remaining time is max reps power snatch 135/95   95/65