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07DEC15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING[/intro]

A)
3 Sets @5:
2 Muscle Snatches
2 Behind Neck Presses
2 Snatch Balances
B)
4 Sets up to @7:
Snatch Pull + Mid-Hang Power Snatch + OHS
C)
Snatch
– 3@70, 75, 80, 85

[intro] STRENGTH[/intro]

A)
Back Squat
– 5@70, 3@80, 1@90, 3×1@100TM
B)
Push Press
– Rest Pause Set
– Max reps @65%, 15 deep breaths, max reps @65%, 15 deep breaths, max reps @65%
– ex., 16,12,8
– Improve on last week
– 3rd and final week
– if total rep count was 5+ than week 1, add 5-10lbs

[intro] METCON[/intro]

5 Rounds for Time:
1 Seated Legless Rope Climb
15 Burpees
30 KB Swings 53/35
45 Double Unders
60′ Double KB Walking Lunge 53/35

[intro] MIDLINE[/intro]

4 Sets for Quality:
25 Arch Rocks
20s L-Sit
15 Banded Hip Thrusts

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