27/03/23 Monday Workout of the Day

Warm Up

2 Sets, For Quality:

3:00 minutes on : 1:00 minute off

1:00 Machine Choice

10 Barbell Good Mornings

10Barbell Bradford Press w/Lockout

Barbell Cycling Practice and Primer

5 Sets, w/ empty barbell

Hang High Pull + Hang Muscle Snatch + Hang Power Snatch

into..

5 Sets w/empty barbell

Low Hang High Pull + Low Hang Muscle Snatch + Low Hang Power Snatch

into.. (add loads)

5 Tng Power Snatch w/1sec pause in catch

*We are looking to stand and then move directly into the next rep by pushing the barbell to the floor and keeping the chest tall

into..

5 TnG Reps, cycling in smooth tng rhythm

METCON

"In the Bonus"

20:00 EMOM

Min 1: 50 Double Unders

Min 2: 12 Power Snatches

Min 3: 12 Strict Handstand Push Ups

Min 4: 15/11 Cal Echo

Min 5: Rest

Loads: (Power Snatches)

Rd 1: 34/25kg

Rd 2: 43/31kg

Rd 3: 52/34kg

Rd 4: 61/43kg

Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories

3 Sets, For Quality:

15 Prone Y Raises, Light Weight

10 Barbell Pendlay Rows, Moderate Weight

10 Single Arm Dumbbell External Rotations, Light Weight