Friday, October 2

Warm-up

Grab a Kettlebell and Run 100 meters

10 goblet squats at 100 meter mark

Run 100 meters

10 Russian Kettlebell swings at 200 meter mark

Run 100 meters

10 American Kettlebell swings at 300 meter mark

Run 100 meters

10 abmat sit-ups

10 GHD sit-ups

Practice pistol progressions

 

Lift:

Press

3×70% 3×80% 3+x90% of 1 rep max

 

WOD

Tabata SoCal

Row for Cals

Pistols

KB Swings

Burpees

 

Four minutes for each exercise. 20 Seconds of work/10 seconds of rest. There is no rest between exercises.

Olympic Weightlifting Program

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

 

Snatch Shrug from Power + Power snatch from power + Power Snatch from floor + Overhead Squat = 1 rep

 

3×50%

2×60%

2×70%

3×2@75%

 

Snatch RDL

5×75%

5×80%

3 sets of 2 reps at 90%

Snatch Push Press 4×4 as heavy as possible

 

Gymnastics:

Flexibility
Hold pike for 3 minutes
Hold Pancake split for 3 minutes
Hold Couch stretch 2 minutes on each leg

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