Wednesday, April 5, 2023

A.Power Snatch. [building from LW]

No pause this week [work to a single @ RPE of 9 and hit 3 singles from there

if you have tight shoulder, then do a Clean action

if you can perform a good OhSQ - you can go into a full squat snatch

B. Structural Work

goblet single leg squat x 5/side

Prone T's x 10

Banded pull aparts x 15

x3 rounds

for the SL squat - stand on a box. @15-20" and lower opposing leg to ground then stand back up.. repeat 5x per side

C. Workout

2:00 on / 2:00 off x 4 rounds

20/16 cal ski erg

10 devil press

amrap box jump / step overs

D. Flex

db split stance rdl x 8/side x 3

rear delt raises x 10 x 3

SL hip thrust off bench x 10/side x 2

heavy farmers carry x 100' x 2