AM Workout (0500)
A.
4 RFT:
20/14 Cal Echo Bike
20 Alternating DB Snatch (50/35#)
8 Bar Muscle-ups
B.
Every :90 for 12:00
Push-Jerk x 2 reps
C.
40 Burpee Box Jump Overs (24/20”)
30 DB Box Step Overs (2x50/35# to 24/20”)
20 Burpee Box Jump Overs (24/20”)
10 DB Box Step Overs (2x50/35# to 24/20”)
D.
GHDs?
PM Workout (TBD)
A.
Hang Snatch from Below the Knee
4 sets x 4 reps @ 75% (175#)
75% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weights!
B.
Back Squat
3 sets x 4 reps @ 75% (325#)
75% of your one rep max back squat. Sets leading up to working weight should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!
C.
Hang Pull Snatch Below the Knee
2 sets x 4 reps @ 100% (230#)
100% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90%. This will ensure you are warm enough for your working weight!
D.
Dumbbell Shoulder Press
4 sets x 10 reps
Perform the same weight for each set.
E.
Barbell Bicep Curl
3 sets x 10 reps
Perform as a circuit with chin ups. Rest 1:30 between sets.
Chin Ups
3 sets x 10 reps
