Tuesday April 9, 2019

There is a lot of fitness programmed at the gym today. Check the schedule so you hit the right class!

IM60
4×10 Split Squat
Use a Barbell and get a little
Heavier. Don’t think of this as accessory work. Think of it as strength work, butt stuff and back rehab.

Workout
9-15-21-15-9
KB Swing 53/35
Goblet Squat
Burpee

IM30
16 min AMRAP
30 dB squats
30 dB hang clean and jerks
E2M 20’ bear crawl

IMRECOVERY

2 min Seated forward fold

2 min Iron Cross right side

2 min supine pigeon right side

1 min cross shin right side

1 min cross shin left side

2 min Iron Cross left side

2 min supine pigeon left side

3×10 band Pull aparts

3×10 scap push ups

IMBUILD

Power Snatch

5 x 3 reps (Building up in weight each set)

*Do these as singles, dropping the bar between each rep

Power Clean

5 x 3 reps  (Building up in weight each set)

*Do these as singles, dropping the bar between each rep

DB Bent Over Row

4 x 8 Reps (Pause at the top of the last rep for 3-5 seconds)

Monday, April 8th, 2019 at 9:09 pm / WODS