The Workout of the Day for December 3, 2018

WARM-UP:

2 Rounds:

100m Forward Run

100m Backward Run

Then…

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Pass Throughs in bottom of squat

Barbell Warm-Up:

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Hang Snatch

STRENGTH:

Take 20 min to build to today’s 1RM Snatch

*If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions - starting with high hang and only progressing down toward the floor as good mechanics allow.

METCON:

Four Sets for Max Reps of:

60 sec Max Calorie Row

30 sec Max Power Snatches 135/95 (70% of 1RM)

Rest 3 min

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

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

DB Side Leah 2 sets x 8-12 reps

Aaron Kennedy