Wednesday, 110817

 

Activation
15 banded goodmorinings
12 alt banded side steps
:15 sec hollow hold
x2
#
Warm-up
200m row
20 mountain climbers
10 BB DLs
20 Body weight Russian twist
7-10 push-ups
x2
5 Snatch grip DLs
8 DB flies **light
x3 **slowing building in weight on DLs
#
Mobility
Frog stretch :30 sec
+
Lunge w/elbow to floor :20 sec **each
x2
Seated crossover glute stretch w/rotation :20 sec
Prone pec stretch :20 sec
x2
#
Strength
 3 Banded snatch grip DLs : Every 2:30 x6 sets
**Light bands/band (preferably red)
**Weight @68-73% of your 1 RM snatch
**Not TnG, rest every time
**Should be in a starting position and breaking the floor as if you were going to actually snatch BB
#
Conditioning
40/30 cal Bike
21-15-9
DB HPC @50/35
Ring dips
55+:
15-12-9
@35/20
#
BE Complete
1. 5 mins of HS walking work
(distance, obstacle cours, free HS holds)
2. 12-16 alt dead bugs x3 sets
3. 3 TGUs **eaach (complete 3 reps back to back before switching) ;Rest 1 min x4 sets **controlled movements throughout  **can ascend in weight or stay

2 thoughts on “Wednesday, 110817”

  1. Strength 95#
    3 Banded snatch grip DLs : Every 2:30 x6 sets

    Conditioning
    5 rnds
    6 alternating DB Snatches @35#
    5 bar MU
    8:52

    8 min. rest

    4 rnds
    5 HPC
    5 S2OH
    5 FS
    All at 115#
    5:37

    BeComplete: Handstand walking

  2. Abraham Gonzalez

    Strength: 215lb
    Conditioning: CAP 5 Ends 6 alt DB Snatch @ 50lb and 5 Bar MU = 6:40
    Followed by 4 rounds 5 HPC @ 165lb, 5 S2OH, 5 FS = 8:57 (HPC need more work)
    Be Complete: HS Walks

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