02.28.2023

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

12.03.18

Warm Up
2 rounds of:

300m row or bike
Band Pull Aparts x 20 reps
Single Leg Hip Bridge x 10 reps per leg
Prone Plank Hold x 30 seconds
then...


Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

then...


Glute Activation series- one set of 10 reps each

https://www.instagram.com/p/BmwtGtUnhn1/
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: snatch
A.2 sets of:
Press in Receiving Position x 5 reps- super light bar or PVC

B. Snatch Complex 5 sets
high hang snatch + hang snatch + low hang snatch (below knees)
set 1: 55%
set 2: 60%
set 3: 65%
set 4: 70%
set 5: 70-75%

WOD
12:00 EMOM
min 1: 20 DUs or 40 singles + 2-3 strict pull ups or hardest ring row
min 2: 20 DUs or 40 singles + 8 push ups
min 3: 10 thrusters 75/55 or 45/35- should be unbroken