FOAM ROLL &ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.   KB Lat Smash - 1:00/Side
2.  Banded Lat Stretch - 1:00/Side
3.  Barbell Thoracic Opener - 1:00/Side
4.  Active Spiderman - 1:00
5.  Pigeon Pose - 1:00/Side

GENERAL WARM-UP
3 Rounds:
1:00 Easy Row
5 Push-Ups

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=wKJ-570Ha8k

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=Vaco79moFgk

https://www.youtube.com/watch?v=NX4cM2Yzmjs

10/15/2021 - Strength Snatch Work

5 Sets:
5 Muscle Snatches @ Light Weights

5 Sets:
2 Power Snatches

All Sets @ 73-78% of 1RM Snatch


With an Empty Bar:
5 Snatch Grip RDL's
5 Hang Snatch High Pulls
5 Hang Muscle Snatches
5 Muscle Snatches

Add Score

Nicknack

AMRAP 20:
400 Meter Row
Max Unbroken Push-ups

- CONDITIONING CATEGORY: Threshold

- 400M ROW: About 2:00.

- PUSH-UPS: Taking the hands off the floor or pausing for more than 5 seconds at the top of a rep will be considered "breaking" your set.

- SCORE: Total push-up reps.

- Steady recovery pace on the row.

- Start your set of push-ups when you feel ready to hit a set of 10 reps or more. With about two minutes between sets of push-ups, see if you can go big!


Add Score

Comments

Joel Sova

Joel Sova 3 months ago / Reply

Nicknack: 142 reps

Mike Roberts

Mike Roberts 3 months ago / Reply

Nicknack: 131 reps

Matthew Woodruff

Matthew Woodruff 3 months ago / Reply

Nicknack: 129 reps

Matthew Woodruff

Matthew Woodruff 3 months ago / Reply

Nicknack: 129 reps

Anne Fowler

Anne Fowler 3 months ago / Reply

Nicknack: 62 reps

Mandy Booth

Mandy Booth 3 months ago / Reply

Nicknack: 108 reps

Stacy Rowe

Stacy Rowe 3 months ago / Reply

Nicknack: 82 reps
Notes: Double dumbbell bench press

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.