The Workout of the Day for May 28, 2019

WARM-UP:

Two sets of:

Perform 30 sec on each side of the following movements:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Single Leg Glute Bridge Hold

Station 4 - Side Plank Hold

Station 5 - Reverse Snow Angles

STRENGTH (Performance):

Every 90 sec for 15 min (10 sets):

2 Snatch Lift-Offs + Snatch from 2” below the knee (pause 2 sec at mid patella on each of the lift offs)

*Build from approximately 70% to today’s heavy.

STRENGTH (Fitness):

15 min EMOM (3 sets) of:

Minute 1 - Split Stance Romanian Deadlift x 6 reps @ 4011 (Left)

Minute 2 - Split Stance Romanian Deadlift x 6 reps @ 4011 (Right)

Minute 3 - L-Sit x 30 sec

Minute 4 - Supinated Ring Row x 8-10 reps @ 2110

Minute 5 - Ring Support Hold x 30 sec

METCON (Performance):

AMRAP 12 min:

6 Power Snatches 135/95

9 Burpees Over the Bar

12 Toes to Bar

L3
115/80

L2
95/65

L1
75/55

METCON (Fitness):

AMRAP 12 min:

6 Strict Toes to Bar or Hanging Leg Raises

9 Burpees

12 Alternating Single Arm DB Snatches

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (Competition):

Every 2 min for 12 min (6 sets):

Power Clean + 2 Push Jerks

Sets 1-2 @ 75% 1RM Push Jerk

Sets 3-4 @ 80% 1RM Push Jerk

Sets 5-6 @ 85% 1RM Push Jerk

ADDITIONAL WORK (General):

Three sets of:

Single Arm DB Rows x 6 reps each @ 2111

Rest as needed

100’ Suitcase Carry (Left)

100’ Suitcase Carry (Right)

Rest as needed

Aaron Kennedy