08/11/21: Wednesday

Today’s Workout

Warm Up

  • 5 Inchworm + Press Ups
  • 2 Sets
    • 15 Plate High Pulls
    • 15 Ext. Rotations
    • 15 Presses
  • 3 Sets
    • :30 Jump Rope
    • S1-10 Single Arm Deadlift + High Pull (Each arm)
    • S2-10 Single Arm Push Jerk (Each arm)
    • S3-10 DB Snatch (Alt)

Strength
4 Sets – Unbroken Superset

  • 10 – 8 – 6 – 4 – 2
    • DB High Pulls
    • DB Strict Presses
  • 2-3 min. Rest

Conditioning – “Dumbb-o-Lashin’ Derby”
3 Rounds For Time

  • 60 Double Unders
  • 12 Heavy DB Snatches (Alt)
  • 40 Double Unders
  • 8 Heavy DB Snatches
  • 20 Double Unders
  • 4 Heavy DB Snatches
  • 1 min. Rest

Accessory
4 Sets

  • :10-:20 Chin Over the Bar Hold
  • 10 Tempo Lying DB Pull Overs

Barbell

  • Lifts
    • E:90 x 6: Snatch Pull + Power Snatch:
      • 55% – 1 + 2(2)
      • 65% – 1 + 2(2)
      • 70% – 1 + 2(2)
    • Hang Clean + Push Jerk:
      • 55% – 2 + 2
      • 65% – 2 + 2
      • 70% – 2 + 2
      • 75% – 2 + 2
      • 80% – 2 + 2(3)
  • Accessory
    • Clean Pull (def):
      • 105+% – 5(3)
    • 3 x 20 Russian Twists