9/10/21

 Today was a fun workout, had a good time. 

Warm-up 

2-3 Sets

15 Tibialis Raises

15 Slant Board BW Single Leg Calf Raise 

15 Hanging Knee Tucks + 15sec Tuck L Hang at Top of last rep

-Complete 

A.

Every Minute on the Minute for 6-10 Sets Complete this Positional Complex Unbroken:

1 Slow Pull Power Snatch

1 Power Snatch 

1 Hang Snatch Below Knee (2sec hold below the knee)

-8 sets, 135#, 135#, 155#, 155#, 165#, 175#, 185#, 185# 

B.

Back Squat; 33X1; 3,3,3,3; Every 3:00

*Every 3:00, do a set of 3 reps for a total of 4 sets

**You are getting deeper into this squat build and  as such, you should be identifying loads more easily that push your intensity

-235#, 245#, 265#, 275# 

C.

Every Minute on the Minute x 12mins

1st - 1 Set of Unbroken Strict Pull-ups with Quality (Keep sets under 20sec long - choose a rep count that you can repeat for all 4 rounds)

2nd - 3-5 Strict HSPU + 1-2 Wall-Walks

3rd - 12-16 Sprawls

-Complete, 10 pull-ups, 3 + 1, and 16 each round

D.

3-4 Sets

Bike 10/8 Cals

10 Sit Ups (feet anchored, w/ PVC pipe) 

16 Jump Squats

10 Sit Ups (feet anchored, w/ PVC pipe) 

Ski 10/8 Cals

rest 90-120sec between sets

-Complete, 3 sets, went 2:20, 2:20, 2:36 ... gassed out on that last set and called it there. 

E.

Cooldown

1min Per Station x 2 Rounds

1st. Kneeling Triceps Stretch R

2nd. Kneeling Triceps Stretch L

3rd. Bench Shoulder Flexion with Thoracic Mobilization

4th. Supine Bench Weighted Chest Opener

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Seated Barbell Shoulder Extension Stretch

-Complete, 1 rd through