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03/07/23 Monday Workout of the Day

Warm-Up: To be done on a 10:00 Clock

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch


Once you have completed the above Mobility work, please move into the below General Warm Up:


6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load


Barbell Primer

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance


(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats


Weightlifting

Snatch

Every minute on the minute, 5 Sets

2 Reps @ 70-75%

Every minute on the minute, 4 Sets

2 Reps @ 75-80%

Every minute on the minute, 3 Sets

1 Rep @ 85%+


Strength Superset

Every 2 minutes for 12:00 minutes, Alternating Stations

Station 1:

Back Squat

3 Reps

Rest 20 seconds

2 Reps

Rest 20 seconds

1 Rep

Load: 75%+ across


Station 2:

Dual Kettlebell Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice


Recovery #5


Optional Accessories

4 Sets, For Quality

15 Weighted GHD Hip Extensions



 
 
 

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