Workout of the day
Wednesday, July 10th 2024
WARM UP – bike
3:00 bike (increase tempo every 1:00)
MOVEMENT/MOBILITY – KB
*grab Kettlebell
:30 v-sit
:30 calf smash on handle / side
:30 standing calf stretch on KB / side
:30 overhead tricep stretch w/ KB
6/6 standing KB around the worlds
5/5 SLOW suitcase RDLs
4/4 single KB front rack squats
3/3 KB Thrusters
PRIMER – barbell
5 tempo back squats, :05 down, :05 up
10 back squats, fast w/ no pauses
STRENGTH
Every 3 Minutes x 3 Sets
6 Pause Back Squas
*full :02 pause in the bottom, build across sets
then,
12 Back Squats @ 65% of 1RM (no pause here)
METCON
For Time (~20min)
@ 0:00
10 Power Snatches @ 95/65 (Rx+135/95)
15/12 Cal Echo
20 Lateral Burpee over bar
15/12 Cal Echo
10 Power Snatches @ 96/65 (Rx+135/95)
*8 min CAP
@ 10:00 repeat same as above
10 Min Cap
NOTES This is meant to be a fast paced workout. Huge rest period. Barbell is supposed to be moderately heavy. Power Snatches should be UB or 1 break.
*add 2 times together