Workout of the day

Workout of the day

Monday – 4/15/2019

The Workout for Monday is:

EMOM x 6
Even: 12/10 Cal Machine
Odd: 15 Russian KB Swings

27 Squat Progression

1 Round w/ Barbell
-10 Alternating Reverse Lunges
-10 Jumping Back Squats

Back Squat
5 x 5 @ 75%
*Building off last week. Next week will be a 5RM so don’t go crazy today.

AMRAP x 14
-21 Wall Balls (20/14)
-15 Cal Machine
-9 Deadlifts (225/155)
*No Rx+ today, move through this with some speed.

Power Snatch
5 x 3 @ 75%
*These are not touch and go, perform as drop singles.
(But please don’t drop the 10s from overhead and control the 15s)

Snatch Pull
2 x 3 @ 90% (of snatch)
2 x 3 @ 100%
*These are not High Pulls. Arms shouldn’t bend at all. Focus on keeping your hips down on the first pull and accelerating the hips through the bar on the second pull. Finish on the toes with a big shrug.

Push Press
5 x 5 @ 75%

DBall Bear Hug Hold
Accumulate 3:00
*If DBalls are too heavy to pick up, accumulate 3:00 of a double KB Front Rack Hold.
(Knuckles facing each other just under the chin.)

12/9/6/3 Minutes
*Rest 3 minutes between sets
*Try to increase pace each interval.

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