05.10.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
3 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%- 60%

WOD
For Time
30 Burpee Box Jump Overs 24/20"
40 Power Snatch (95 / 65)
300 m Run
400 m Row

50 S2OH (95 / 65)
60 Sandbag Step Ups (choose your weight) - box height should not be high, thigh angle should be slightly higher than parallel to the floor
500 m Run
600 m Row

05.03.19

Warm Up
3 rounds
5/side shoulder taps
5/side pallof press
10/side KB swings
50 feet single arm overhead KB carry


Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)


Skill:

front rack box squats- heavy load for 6 reps
Build to your heavy load in 4 sets.

WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs