Friday 6/1/18

Friday 6/1/18

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups


Lift

30 Minutes

Levels 2-4
Snatch Progression

Then,
L3/4:
5 x 2
Power Snatch + Hang Squat Snatch + Overhead Squat at 70% of 1RM Snatch

L2:
5 x 2
Snatch Pull + Hang Power Snatch + OHS at 70% of 1RM Snatch

**If you have not set a working 1RM for the Snatch this week, do that today.**

Then,
3 x 8
“Reset” Deadlift
75% of 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
6 Heavy Farmer Deadlift (hold for 2 seconds at the top with max effort glute contraction)
6 Double Kettlebell Strict Press
30 seconds alternating Birddogs (make it harder by keeping knees off the floor the whole time)
30 seconds Side Plank Hip Drop R
30 seconds Side Plank Hip Drop L

Rest two minutes between Circuit A and B.

B.
3x
6 Single Kettlebell Lateral Lunge R (hold bell in opposite hand of lunging leg)
6 Single Kettlebell Lateral Lunge L
30 seconds Clean and Push Press R
30 seconds Clean and Push Press L
30 seconds Alternating Sit-Throughs

Core
This is not a conditioning circuit. Do not rush the exercises. 15 minute limit.

3x
40 yd Suitcase Carry Right
30 Plank Shoulder Taps
40 yd Suitcase Carry Left
10 Ab Wheel Rollouts

L3/4 – add 10 Sandbag Getups before every round