Week 3, Day 1
A healthy post-workout meal can help your body make the most of the work you put in at the gym.
Pre Warmup
Neck Release
https://youtu.be/i463R5HGdVg?t=113
Lat release
https://youtu.be/skHV4sTF3hI?t=102
Warm-up
5:00 AMRAP
15 Push Ups
15 DB Push Presses
200m Run
Warm-up
20 Snatch Grip Push Presses (Behind the neck)
20 High Pulls from Power Position
20 Transitions from Below the Knee hang to Power Position
20 Hang Snatches
Emphasize tension — this is not an easy warmup.
Exaggerate positions and extension
Weightlifting
Power Snatch + OHS ((2 + 1) Every 0:90 for 6 Sets (9:00))
2 Power Snatches
1 OHS (3s hold)
75% of 1RM or heavier than last week.
Consistency and efficient barbell movement is the focus. Create power and find stability
Metcon
5 Rounds
20m Front Rack Walk (205/145)
20 Pistols
From the ground.
If that’s too heavy to clean, then you’ll use two heavy KBs in the front rack.
Don’t be afraid to squat clean a heavy weight to get it up.
Bootcamp
20m Sprint
20 Air Squats