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Friday 09.04.2020

POSTED ON September 3, 2020

Friday | 09.04.2020

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* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
 
**Strength Prep**
3 sets
5 Front Squats (Empty Bar)
16 Alternating V-Ups
 
into –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
 
Strength: Min 15-30
 
Front Squat 3×2,5×3@80%
 
– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –
 
* Use same weight for all 8 sets
 
**Workout Prep (After Strength)** 2 sets (empty bar) Set 1: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Power Snatch 4 Burpee Over Bar Set 2: 5 Clean Grip Deadlifts 5 Muscle clean + SHoulder Press 5 Clean and Jerks Workout: Min 30-55 5 Sets (1 Set Every 3:00) 6 Power Snatch 135/95 10 Bar Facing Burpees 6 Clean and Jerk 135/95
 
* The Scaling aim is for weight and skill not to be the limiting factor.
* Scaling option
5 Sets (1 Set Every 3:00)
6 Power Snatch 95/65
8 Bar Facing Burpees
6 Clean and Jerk 95/65 Accessory: Min 55-60 3 sets 10 Cossack Squats (each side) 20-30 Sec top of the Ring Hold

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