Wednesday – April 3, 2019 (20190303)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL (25 each arm/leg)

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[tab]Level 2

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch 65/42

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

[/tab]

[tab]Level 3

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch #95/63

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

[/tab]

[tab]Level 4 Rx

0:00-5:00 Max Calorie Bike

5:00-10:00 Rest

10:00-15:00 Max Rep Snatch #135/95

15:00-20:00 Rest

20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)

[/tab]

[tab]Motivation

Try following the mobility work for the next 2 weeks, I promise you’ll feel a difference. They will always take no more than 10 minutes.

[/tab]

[tab]Strength

Strict C2B Pull up x 3 sets

10 Mins for:

1 P. Snatch (pause at knee)

1 P. Snatch (tempo)

3 Narrow Grip OHS

[/tab] [/tabcontent] [/tabs]

Mobility: banded bear extention 40 reps/side. lacrosse ball in glutes 2 min/side.

 

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Friday July 3rd, 2020 (20200703)

Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins,