Tuesday – 2/19/2019

The Workout for Tuesday is:

WARM-UP

(Primer)

EMOM x 9

1) 45 sec Machine

2) 20 Walking Lunges

3) 20 sec /side Star Plank

(Mobility)

-10 Turkish Get-Ups (5/5)

-10 Half Kneeling Banded External Rotation + Press (10/10)

(Specific)

-10 Air Squats

-10 Spanish Squats

-10 Cossack Squats

-10 Jump Squats

STRENGTH

Back Squat

5 x 3 @ 75%

*No Higher

METCON

3 Rounds for Time

-20 Toes-to-Bar

-20 Handstand Push-Ups

-20 Box Jumps (24/20″)

Time Cap = 12 minutes

*Break things up accordingly. The first round is part of the workout so be sure to break it up there as well. Everyone always feels good on the first round.

EXTRA CREDIT

[Weightlifting]

Snatch Complex

5 Sets, ascending, no more than 85%

-1 Snatch High Pull

-2 Low Hang Snatches (full)

*You should feel strong today so don’t go heavy. this is the last snatch training session before the open, so be precise and fast.

Clean Complex

5 Sets, ascending, no more than 85%

-2 Clean Pulls

-1 Low Hang Clean

*Same deal as the snatch, you should feel strong, hit all the right positions.

[Accessory]

2 Rounds

-30 Band Pull Aparts

-30 GHD Hip Extensions

[Conditioning]

Running

2 Sets of:

-800m @ moderate pace

-Rest 45 sec

-200m @ fast pace

-Rest 90 sec

-600m @ moderate pace

-Rest 45 sec

-200m @ fast pace

-Rest 90 sec

-400m @ moderate pace

-Rest 45 sec

-200m @ fast pace

-Rest 3 minutes and then repeat

*The focus of this workout is on the 200m runs, push hard on these.