Tuesday, May 28th 2024

WARM UP – rower

100m run

250m row

100m run

MOVEMENT/MOBILITY – pull up bar, DB

:20 dead hang

:20 chin up grip dead hang

:30 lat/tricep stretch on rig / side

5 strict hanging single leg raises as high as possible

10 single leg TTB/leg raises

:20 side plank / side

*grab DB

4/4 DB snatch deadlifts

4/4 single arm strict press

4/4 single arm push press

4/4 DB Snatch

PRIMER – barbell

4 strict press, slow on way down

4 Push press, pause in dip

4 Fast Push Press

GET FIT

AMRAP – 15

20 cal row

20 DB Snatch @ 50/35#

20 TTB

@ 16:00

400m jog (focus on trying to recover as much as possible while still moving, not for score)

NOTES DB should be unbroken, 10/10 on snatches. Plan breaks from the start on TTB.

STRENGTH

E2M x 5

1 Power Clean

5 Push Press

@ 50% and building heavy