DATE – Sunday – STRENGTH

 

Warm-up: 

2 rounds:

10 band pull throughs

10 dowel dislocates

10 mountain climbers w/ pause

10 scorpions

 

 

MOB: banded hip capsule stretch

 

WOD A)

Warm up, then 5 working sets of:

1 x power snatch, 1 x hang squat snatch, 1 x overhead squat

– Rest 60-90s between sets –

 

WOD B)

B1) 5 x 3 Snatch pulls w/ pause

(3s pause just above the knee, drive into full extension & high pull)

Rest 1 min

B2) 5 x 15 GHD Sit ups (or weighted sit up)

Rest 1min

 

 

 

 

DATE – Sunday – WOD

 

Warm-up: Volleyball keep ups

 

Mobility: Lacrosse ball pecs + Band shoulder stretches

 

WOD A)

Bench press 8 x 2 (Dynamic effort = explosive)

(Experienced lifters use chains or bands)

Rest 45-60s

 

 

WOD B:

6 sets for max reps:

Against a 2 min running clock, row 300m/250m (M/F)

In the remaining time, max reps push ups

 

-rest 2 min-