The Workout of the Day for November 5, 2018

WARM-UP:

200m Run

10 each: I, Y, T’s

10 Forward/Backward Arm Circles

10 Wrist Circles

10 Band Pull Aparts (Palms Down)

10 Band Pull Aparts (Palms Up)

10 OH Band Pull Aparts

10 Diagonal Pull Aparts each

With an empty barbell, 5 reps each of:

Snatch Grip Deadlift

Muscle Snatch

Snatch Balance

High Hang Snatch

Hang Snatch

Snatch

STRENGTH:

For the following 18min:

EMOM 4 min (4 sets):

High Hang Snatch x 2 reps @ 50-65% 1RM

Rest 1 min then

Every 90 sec for 6 min (4 sets):

Hang Snatch x 1 rep @ 65-80%

Rest 1 min then

Every 2 min for 6 min (3 sets):

Snatch x 1 rep @ 80%+

METCON:

Every 6 min for 18 min (3 sets) for total working time:

400m Run

30 KB Swings 70/53

15 Handstand Push-Ups

COOL DOWN:

Foam Roll / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Hanging Medicine Ball Hamstring Curl 3 sets x 10-12 reps

DB Calf Raise 2-3 sets x 15-20 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

DB Side Lean 2 sets x 8-12 reps each side

Aaron Kennedy