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Monday's Workout:

Warm up:

10 Air Squats 2 second pause in the bottom

2 minutes skill work with Double Unders

Burgener Warm up

Power Snatch progression: 5 from hang, 5 from the knees, 5 from ground then progress into the levels.

 

A) Power Snatch

Building to ONE heavy set of 3 - then take 85% and complete 3 more sets of 3 at that weight

rest 60 seconds below 80% and 90 seconds above 80% 1RM.

 

 

B)Front Squat

4 reps x 3 sets; rest as needed - HEAVY sets, ALL working sets should be tough

 

 

C) For reps:

30 sec AMRAP - DB snatch - 50/35#

30 sec AMRAP - lunges in place

30 sec AMRAP - Sit ups

rest walk 90 sec x 3

 

 

D) 4 rounds @consistent effort:

Run 200m

10 SA KB FS - R

Run 200m

10 SA KB FS – L

35 DU

 

Cool down:

Band Flossing

Foam Roll out: Focusing on Quads and hamstrings.  




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