16/5/23 Tuesday Workout of the Day

Warm Up:

2:00 minute Machine Choice

into:

For Quality:

30 Second Wall Sit Hold

30 Second Banded Glute Bridge Hold

10 Quadruped Scapular Push-Ups

30/30m Single Arm Kettlebell Overhead Carry, Moderate Load

On the Scapular Push-Ups, make sure you focus on keeping your Elbows locked out and strong. The movement has to come from your Shoulder blades. We have to ensure our Shoulder Blades move effectively as it is crucial for efficient arm movement and joint stability, especially since we place a high demand on our Shoulders in Workouts.

Primer

Complete the Following with an Empty Barbell

For Quality

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

Complete the Following with Light Loads

For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

Weightlifting (15min)

Power Snatch

Every 90seconds, 10 Sets

Set 1: 3 Reps @ 65%

Set 2: 2 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4-10 1 Rep Building to a 1RM for the Day

"Basenji"

For Time

10 Rounds

30 Double Unders

3 Overhead Squats @ 60/40kg)

*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)

Goal: Sub 12:00 minutes

Time Cap: 15:00 minutes

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10/10 Dual Kettelbell Front Rack Reverse Lunge

10-15 Barbell Hip Thrust

Rest as needed between sets