Monday, October 26

Warm-up

Row 400

Hold for a minute at bottom of squat

10 back extensions

10 GHD or Abmat sit-ups

10 Hip extensions

10 GHD or Abmat sit-ups

10 air squats

10 Reverse hypers

10 push-ups

 

Lift:

Back Squat 5-5-5 65%,75%, 85%

 

WOD

For time:

21 back squats

42 sit-ups

15 back squats

30 sit-ups

9 back squats

18 sit-ups

 

L1- choose weight/abmat sit-ups

L2- 135/95 and GHD sit-ups

L3- 225/155 and GHD sit-ups

 

SoCal Oly Program:

Warm-up:

Burgener Warm-up

Snatch Balance: 3@55%, 2@65%, 1@75%, 1@80%, 1@85%

 

Workout:

1 Snatch from Hang + 1 Snatch from Floor = 1 rep: 3@50%, 2@60%, 2@70%, 2@80%

 

1 Clean from Hang + 1 Clan from Floor = 1 rep: 3@50%, 2@60%, 2@70%, 2@80%

 

Overhead Squat 5@60%, 3@70%, 3×3@80%

 

Gymnastics skills:

2 Minutes Of Side Splits  Each Leg

 

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