Wednesday 5.20


BARBELL

[Warm-up]

5-10 minutes of cardio, your choice!

Dragon pose x 2 minutes

Lizard pose x 2 minutes

Pigeon pose x 2 minutes

3 sets:

10 Thrusters (empty BB)

10 Hollow rocks


[Workout]

Snatch - 75%x1repx5sets

Clean Deadlift + High-Hang Clean - 70%x1x5sets

Snatch Deadlift - 95%x3x3

Front Squat - 75%x3x3



BODY

A.

EMOM x 8:

Tempo back squats x 8 reps (40-60%)

B.

4-5 sets:

DB Hang power cleans x 10 reps

Rest 30 sec.

DB step ups x 20 reps (10 each)

Rest 30 sec.

C.

4-5 sets:

Alt. DB hammer curls x 8-10 each arm

Rest 30 sec.

Bulgarian split squat x 8-10 each leg

Rest 30 sec.

D.

3 sets:

Face pulls x 15 reps





BASIC TRAINING

[Warm-up]

5 minutes of cardio, your choice!

3 sets:

10 reverse snow angels

10 Hollow rocks

10 Front raises

10 lateral raises

10 Bent over flyes


[5RFT]

10 Renegade Rows w/ Push-up

10/10 Kneeling Single-Arm DB Press

30 Sit-ups