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  • Writer's pictureMary Bozarth

Wednesday 5/19

Strength

Hang Squat Snatch 5x1

Hang Squat Snatch: - 5x1, Work up in weight (moderate) * Complete a rep every 1:00 (5:00) *

Conditioning

Excommunicado

8 Sets Every 3:00 or 1:1 200/150m Run (RX+12/10 Calorie Assault Bike) 10 Dumbbell Thrusters (35’s/25s) 8 Burpee Box Jump Overs (20)

Accessory

1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)

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Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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