01/14/21: Thursday

Today’s Workout

• Warm Up
  • 1 min. Jump Rope
  • 10 Groiners w/ T Spine Opener
  • 20 Glute Bridges
  • 10 PVC Pass Throughs
  • 20 Behind the Neck PVC Presses (OHS Grip)
  • 10 PVC Snatch Deadlifts
  • 20 PVC Overhead Squats
  • 1 min. Jump Rope
  • 5 Snatch Deadlifts
  • 5 High Hang Snatches
  • 5 Hang Snatches

• Strength
  Every 1:30 for 10 Sets
  • 1 Snatch Deadlift + 1 Hang Snatch + 1 Low Hang Snatch (Below the Knee)
    ***Power or Squat***

• Conditioning – “Cool Whip and I-Scream”
  1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
  • Overhead Squats (sx: 65#|45#  rx: 95#|65#  crx: 135#|95#)
  • 40 Double Unders

• Accessory
  4 Sets – :40 On|:20 Off
  • Medball Russian Twists
  • Wall Sit (Weighted if able/desired)