Wednesday 12.30.15

Essentials:
A
Mobility
Puppy Dog x 1 min
Standing Straddle x 2min
Lizard Right x 2min
Pigeon Right x 2min
Lizard Left x 2min
Pigeon Left x 2min
Supine Twist Right x 2min
Supine Twist Left x 2min
Seated Straddle x 2min

B.
15min
Back Squat
Build Up to 75% (+25lbs) of your 3rm and perform 1 rep.
Drop the weight by 30lbs and perform 2 sets of 5 reps.

C.
3 Rounds For Time:
Row x 10 cal
Rest 30 sec
Kettlebell Swing x 10 reps
Rest 30sec
Ball Slams x 10 reps
Rest 30sec
Deadlift x 10 reps 65%
Rest 60sec

Fitness:
A
Mobility
Puppy Dog x 1 min
Standing Straddle x 2min
Lizard Right x 2min
Pigeon Right x 2min
Lizard Left x 2min
Pigeon Left x 2min
Supine Twist Right x 2min
Supine Twist Left x 2min
Seated Straddle x 2min

B.
15min
Back Squat
Build Up to 85% (+25lbs) of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps.

C.
3 Rounds For Time:
Row x 7 cal
Rest 30 sec
Power Snatch x 7 reps 115/75
Rest 30sec
Power Clean x 7 reps 165/105
Rest 30sec
Deadlift x 7 reps 255/165
Rest 60sec

Performance:
A.
12 min EMOM
Pausing at knee Squat Snatch x 1 rep 70%
*Hold Squat position for 3sec

B.
15min
Back Squat
Build Up to 92%(+30lbs) of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
3 Rounds For Time:
Power Snatch x 7 reps 135/95
Wall Balls x 7 reps 30/20
Rest 60sec
Power Clean x 7 reps 185/115
Handstand Push Ups x 7 reps
Rest 60sec
Deadlift x 7 reps 325/225
Box Jumps x 7 reps 30/24
Rest 3 min
+
Competitor Session 2:
A.
4 Sets
Run x 400 meter 80%
Axle Bar Power Clean x 10 reps 95/65
Rest 3min