Session
Warm up - couch stretch (60 sec each), elevated couch stretch (60 sec each side), 2 rounds of: 15 air squats w/hip circle + leg swings (10 each way) + 10 single leg bridge (5 each side) + spiderman stretch (30 sec each side) + ankle/calf stair stretch
3x 8 Back Squats + 15 KBS @50%
*This was just to be warm up and prime the legs for Front Squats. Nothing crazy or super tough. Work on form and control.
Front Squats
6 x 3 reps @ 83%
*All sets at the same weight. Should be challenging but NOT losing position.
4 Rounds (Every 5:00 start a new round)
21/18 Calorie Bike Erg
14 Toes to Bar
7 OHS 155/105#
14 Toes to Bar
21/18 Calorie Bike Erg
*Shooting for the 3-4 minute range for these rounds!
PM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, squat hold, ankle/calf stair stretch, 2 rounds of: 10 shoulder rolls + 10 air squats (w/hip circle) + 5 strict high pulls + 5 strict muscle snatch + 10 OHS w/barbell, warm up snatches until loose.
5 Sets
1 Hang Snatch + 1 Snatch @ 75-80%
*Rest as needed between sets.
Panda Pulls
5 x 3 @ 85-90% of 1RM Snatch
4 Rounds
10 Power Snatch 155/165/175/185 (Singles) (Women’s weights: 110/115/120/125)
25’ Handstand Walk
100 Double Unders
*Rest 90 seconds after each round.