Monday – 7/8/2019

The Workout Monday is:

WARM-UP
(Primer)
2 Rounds: 30 sec @ each station
-H2H KB Swings
-Plank
-Goblet Squats
-Superman

(Mobility)
-10 Cat/Cows
-10 T-Spine Rotations (5/5)
-20 sec Supinated Grip Dead Hang

(Specific)
Snatch Technique

APPLIED STRENGTH
EMOM x 5
– 2 Drop Snatches
EMOM x 5
– 2 High Hang Snatches
EMOM x 5
-2 Snatches
*Perform all parts at 65-70% of your 1RM snatch. If you’re not confident performing a drop snatch, you may perform a snatch balance to get a little help from the hips.

METCON
3 Rounds for Time
-10/8 Cal Machine
-10 Burpees (Rx+ BBJO)
-10/8 Cal Machine
-10 Wall Balls (20/14)(Rx+ 30/20)
*Rest 3 minutes and repeat. So you will end up completing a total of 6 rounds.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gross Strength]
Deficit Deadlift
3 x 10 @ 55%
Rest 3 minutes between sets
*perform standing on 35# bumper plate.

Back Squat
3 x 10 @ 60%
Ret 3 minutes between sets

[Accessory]
4 Rounds
-10 DB Reverse Flys
-30 sec Supine GHD Hold
*Rest as needed

[CardioNastics]
For Time
-40/30 Cal Row
-40 Strict HSPU
-40/30 Cal Row
-250′ HS Walk
-40/30 Cal Row
-40 Toes-to-Bar
-40/30 Cal Row
-20 Strict HSPU
-100′ HS Walk
-20 Toes-to-Bar

[Engine Builder]
“C2 Row – 10TT”
For Max Cals
-10 minutes of Rowing
*You will use this as a baseline, so log your score.