FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  Knuckle Drags - 1:00

2.  Russian Baby Makers - 1:00

3.  Banded Lat Stretch - 1:00/Side

4.  KB Calf Smash - 1:00/Side

5.  KB Lat Smash - 1:00/Side


ACTIVATION (6:00) 

4 Rounds: 

20s Light Kettlebell Swings

10s Rest 


Into…


2 Rounds:

30s Side Plank Hold (Right)

30s Side Plank Hold (Left) 


Into…


4 Rounds:

20s Banded Good Mornings 

10s Rest


OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 6 Push-ups + 9 Sit-Ups + 12 Box Step-Ups 

Min 3: 5 Good Mornings + 5 Back Squats + 5 Romanian Deadlifts (With An Empty Barbell)


MOBILITY VIDEOS

https://www.youtube.com/watch?v=EyZOCt5AQ9Y


https://www.youtube.com/watch?v=7m7pOvQP4h4


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


https://www.youtube.com/watch?v=zYVZCIS8hsg


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

12/3/2021 - Strength Snatch Work

3-5 Sets: 

5 Snatch Balances



[All Percentages Based Off 1RM Snatch]

3 Reps @ 40% 

3 Reps @ 50% 

3 Reps @ 60% 

3 Reps @ 75% 

3 Reps @ 75% 

2 Reps @ 80% 

1 Rep @ 85% 

1 Rep @ 85% 


Rest 1-3 Minutes Between All Sets 

Add Score

Dead Inside

For Time:

55 Deadlifts 225 / 155 lb 

55 Toes to Bar

55 Box Jump Overs (24"/20")

55 Kipping Handstand Push-ups 


Time Cap: 20 Minutes

Add Score

Comments

jennifer hodgson- macninch 1 month, 2 weeks ago / Reply

Dead Inside: 220 reps
Notes: 135 deadlift, knee raises floor to bar, step up

Mike Roberts

Mike Roberts 1 month, 2 weeks ago / Reply

Dead Inside: 220 reps
Notes: 19:29

Mike Roberts

Mike Roberts 1 month, 2 weeks ago / Reply

12/3/2021 - Strength Snatch Work:
Notes: 135

Mandy Booth

Mandy Booth 1 month, 2 weeks ago / Reply

Dead Inside: 220 reps
Notes: 125lb deadlift Hanging knee raises 30lb push press 18:44

Connie Kim

Connie Kim 1 month, 2 weeks ago / Reply

Dead Inside: 220 reps
Notes: 17:43- 145# deadlift; knee raises; jump over 3-45# plates; 25# dumbbells

Login Required

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