Friday Mix
Mobility (as you enter the gym) 5min
30s PVC pass throughs
30s Push-Up To Down Dog
30s Active Spiderman (each leg)
30s Active Twisted Cross (each side)
Grab Barbell
Power Snatches:
Technique warm up: 5-7min
With An Empty Barbell:
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Snatch Grip Push Jerks (From Back Rack)
3 Power Snatches
Every 1:30x5 - 8min
Start light. All sets should be touch and go.
5 Sets:
Set 1: 5 @ 40%
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: Max @ 75%
Modifications:
- Reduce Percentage
- Sub Dumbbell(s)
Friday Circuit: 30min
Timer 8.3 full body burner
35:20
1st and 2nd lap - 2 sets
3rd Lap - 1 Set :Burner
2min Water break between 1st and 2nd lap. No water break between 2nd and 3rd.
Circling the room
-Mixture of upper body, lower body, cardio and core movements
Box single leg knee Drives
BB Hang Snatch 95/65
Wall sit clam shells with bands
Plate OH leg lifts
BB Back squats with half rep RPE 7
40m Slam ball 2 over shoulders to sprint to boondocks curb and back outside keep slam balls on mats. (If someone wants the 100lb rogue sand bag it's in the back room)
Kettlebell swings 53/35
Stimulus:
Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.
Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.