11/02/26

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