03/09/22: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• :40 Banded LAteral Steps
• 10 3 Direction Banded Kicks (Each – Fwd|Lat|Bwd)
• 5 Inchworm + Cossack Squat (Each)
• 5 Good Mornings
• 10 Back Rack Lunges
• 15 Scap Pull Ups
• 10 Kip Swings
• 5 Toes to Bar
• 1 min. Row|Ski|Bike

Strength
Every 1:30 for 8 Sets

• 4 Back Rack Lunges

Conditioning – “Prep-Toe Bismal”
5 Rounds Each For Time

• 9-15+ Unbroken Toes to Bar
• 20|16 Cal Row|Ski  or  14|11 Cal Bike
• 1 min. Rest

Accessory
2 Sets – :40 On|:20 Off – Alt.

1. Right Side Plank
2. Left Side Plank
3. Lateral Hurdle Step Overs (Bench|PVC|Band)

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Barbell

• Lifts
  • E1:30 x 6: Power Clean:
    • 45% – 4(2)
    • 50% – 4(2)
    • 55% – 4(2)
  • Snatch High Pull + Snatch:
    • 40% – 2 + 2
    • 45% – 2 + 2
    • 50% – 2 + 2
    • 55% – 2 + 2(6)
• Accessory
  • Pause Front Squat + Rack Hold:
    • 60-70% – 2 + :20(3)
  • Snatch Push Press:
    • 30-40% – 5(3)