Monday 9-22-14
It’s going to be a heavy week, guys!
Warm-up:
Prayer stretch x 3:00
Hamstring on pole stretch x 3:00 each leg
A) snatch – 15min to work to a heavy single FOR TODAY (note: this may or may not be close to your 1RM. It is OK if it isn’t!!!)
Then: 3×1@90% of that heavy single
B) front squat – 9min EMOM – 2 reps @ 80% with 3 sec pause in bottom
C) 30sec on, 30sec off x 10:00
Even rounds: 5# plate scarecrows
Odd rounds: jumping lunges
2014 09 22