08/12/2024 Monday’s Workout
by Ana Liston
WARMUP
2 ROUNDS OR 9 MIN
10 PVC Around the Worlds
10 Bootstrappers
5 Push-Up to Pike
10 PVC Pass Throughs
10 Cossack Squats
10 Arm Haulers
10 Box Step-Ups
5 PVC Cuban Press
10 Overhead Squats
10 Jumping Air Squats
10 Box Jumps
STRENGTH
Snatch for load:
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Snatch
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle
WORKOUT
FOR TIME
12-9-6-3
Box Jumps (30/24)
4-3-2-1
Squat Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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09/22/2024 Sunday’s Workout
WARMUP 2 SETS10/8 Cal Bike (Easy Pace)8 Lunge-Lunge-Squat*8 Scap Pull-Ups:20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS10/8 Cal Bike (Moderate Pace)8 Box Jumps… Continue reading
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