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29/08/23 Tuesday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets, For Quality

1:00 minute Machine Choice

10 Squat Y’s, Light Load


Primer: 8:00 minutes

3 Sets @ Empty Barbell

Hang Power Snatch

Snatch Balance

Low Hang Squat Snatch


into...


3 Sets

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch


Increasing loads to working weight


Weightlifting

3 Position Snatch

*Mid-Thigh, Low Hang, Floor

Every 90 seconds, 6 Sets

Set 1: @ 60%

Set 2: @ 60%

Set 3: @ 65%

Set 4: @ 65%

Set 5: @ 70%

Set 6: @ 70%


"The Hurricane"

For Time:

21/15 Calorie Echo Bike 28/20 Cal Row

21 Power Snatches 35/25 kg

15/11 Calorie Echo Bike 20/15 Cal Row

15 Power Snatches 35/25 kg

9/7 Calorie Echo Bike 12/9 Cal Row

9 Power Snatches 35/25 kg

15/11 Calorie Echo Bike 20/15 Cal Row

15 Power Snatches 35/25 kg

21/15 Calorie Echo Bike 28/20 Cal Row

21 Power Snatches 35/25 kg


Time Cap: 15:00 minutes


Recovery / Mobility Protocol

2:00 minute Saddle Pose

1:00 / 1:00 minuteCouch Stretch


Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40x1 Tempo

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