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Nothing assigned for July 05, 2020

Every 2 mins for 20 mins: Squat Snatches and Power Snatches

Every 2 mins for 20 mins do: 1 Squat Snatch, pick load 1 Power Snatch, pick load

*Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell Good Morning - Strict Pull-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Squat Snatch (empty barbell, standing position) - 3 x behind the neck shoulder press - 3 x behind the neck push press - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + scarecrow - 3 x hang muscle-snatch - 3 x hang power snatch at above knee - 3 x hang power snatch at just below knee - 3 x power snatch at mid-shin - 3 x overhead squat - 3 x squat snatch at mid-shin - 1 squat snatch + 1 power snatch *When finished begin increasing the barbell load and perform 2-3 reps at each weight: - light load - medium load - starting workout load

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Every 2 mins for 20 mins: Dumbbell Squat Snatch

6 Dumbbell Squat Snatches, pick load Every 2 mins for 20 mins.

*Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Morning - DB Renegade Rows Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Squat Snatch (light DB) - 3 x DB shoulder press - 3 x DB push press - 3 x DB push jerk - 3 x hip hinge to above knees - 3 x standing DB shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + high elbow - 3 x hang DB muscle-snatch - 3 x hang DB power snatch at above knee - 3 x hang DB power snatch at just below knee - 3 x DB power snatch with DB on the floor - 3 x DB overhead squat - 3 x DB squat snatch (Perform all steps on one arm, then perform again on the other arm) *When finished begin increasing the DB load and perform 2-3 reps at each weight: - medium load - starting workout load

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Nothing assigned for July 05, 2020


Attached Info From Your Coach
Every 2 mins for 20 mins: Burpee Tuck Jumps

6 Burpee Tuck Jumps Every 2 mins for 20 mins.

*Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Morning - Plank Shoulder Taps Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Burpee Tuck Jump - Perform 3-5 reps

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Every 2 mins for 20 mins: Squat Snatches and Power Snatches

Every 2 mins for 20 mins do: 1 Squat Snatch, pick load 1 Power Snatch, pick load

*Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell Good Morning - Strict Pull-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Squat Snatch (empty barbell, standing position) - 3 x behind the neck shoulder press - 3 x behind the neck push press - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + scarecrow - 3 x hang muscle-snatch - 3 x hang power snatch at above knee - 3 x hang power snatch at just below knee - 3 x power snatch at mid-shin - 3 x overhead squat - 3 x squat snatch at mid-shin - 1 squat snatch + 1 power snatch *When finished begin increasing the barbell load and perform 2-3 reps at each weight: - light load - medium load - starting workout load

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