11/26/14 Wednesday

Performance

Warm-Up

2 sets not for time of:

Lower and Upper  body foam roll

Lying hip flexions

Banded Hip Series

 

A. EMOM for 6min:

Even Min: 3 Pause Front Squats @ 50% of 1RM (5sec hold at bottom)

Odd Min: 40 Double unders

+

rest 4min

+

EMOM for 6min:

Even: 2 Hang Power Snatch @ 70%

Odd: 40 Double unders

+

rest 4min

+

EMOM for 6min:

Even: 1 Power Snatch + 1 OHS

Odd: 40 Double unders

 

B. GHD Hip Extensions @ 2010; 20 reps x 4 sets, rest as needed

 

Competition