WEDNESDAY, OCTOBER 9TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: Today’s workout is a no joke and a twist on a classic hero workout. Challenge yourself to
maintain a consistent pace – snatches should be light today. Keep in mind, this is a longer workout so
starting slow is in your best interest.
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– Light Band
– Barbell
3:00 – 8:00
Row 1k in two heats – resting athletes oscillatory foam roll each lat x 1-2 inches x 20-30s per spot.
8:00 – 15:00
Banded Snatch Warm-up + Thoracic Mob
– 10 Over and Back
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides
15:00 – 20:00
Muscle Snatch with an empty barbell: 3 x 5. Rest 45s.
– add light weight each set.
C) Conditioning (25:00 – 55:00)
”Rowing Randy”
For time:
2k Row
25 Power Snatches (75, 55)
1k Row
25 Power Snatches
500m Row
25 Power Snatches
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (20 Alt. DB Snatches per round)
Time Cap – 25:00
D) Extra Credit (55:00 – 60:00)
2:00 Foam Roll Lats (60s each)
3:00 of Parasympathetic Breathing