The Workout of the Day for February 4, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Foam Roll Lats 1 min each

Banded Shoulder Distraction 1 min each

Barbell Warm-Up:

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Snatch Pull to Turnover

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Hang Snatches

STRENGTH:

Every 2min 30sec for 15min (6 sets) of:

Snatch x 1.1 (rest 5-7 seconds between singles)

Suggested loading per set by % 1RM: 70, 75, 80, 85, 88, 90

METCON:

Every 10 min for 20 min (2 sets) for times of:

1000/800m Row

15 Over the Bar Burpees

15 Power Snatches 135/95

L3
115/80

L2
95/65

L1
75/55

*Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

Calf Raise 2-3 sets x 15-20 reps

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

Aaron Kennedy