Dynamic Athletic Movement
10 Downdog Pushups
Work up to a One Rep Max Snatch (squat snatch if possible but power snatch is acceptable).
**If you are not ready to hit a 1RM today, then practice with heavier loads and you can establish a max on Friday.**
3 x 8
Paused Bench Press 75% of 1RM
Rest 3 minutes between sets.
For these circuits, you should have about 30 seconds rest each minute.
6 Floor Press (you should try to go heavier than the last 4 weeks)
18 Alternating Swings
6 Box Dips
20 yd Down Dog Walk
30 Seconds Plank with kettlebell pull-through
Rest two minutes between Circuit A and B.
6 Seated Press R
6 Seated Press L
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)
These are not conditioning circuits. Rest as needed. (15 Minute limit)
6 Weighted Pull-ups (2 second hold with chin over bar)
12 Dips (2 second pause at bottom of dip)
3/3 Kettlebell Windmill
6 Chest to Bar Pull-ups (2 second hold with chest on bar, use a band if necessary)
3/3 Windmill (kettlebell in bottom or top hand if possible)
12 Ring Rows
6 Push-ups (hold for 2 seconds at the bottom of the push-up with your chest one millimeter off the box/floor)