Last chance for some practice before 18.3!

 

GLUTES/HIPS:

20 Reps of Banded Squat WALKS (10 Left and 10 Right)

* Mini Red or Mini Blue Band

10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!)

* Mini Orange or Mini Red Band

REST 1:00 (2 total sets)

 

POWER/SKILL:

Every 1:30-2:00 for 8 total rounds (4 rounds each/4 total weight changes)

ODD – HANG Power Snatch + 2-3 Perfect Overhead Squats

EVEN – Power Snatch + 2-3 Perfect Overhead Squats

* Change weights every OTHER round based off of how Overhead Squats are looking and feeling

* 50, 60-65, 70-75, 80-85%

 

WORKOUT:

1:30 Clock to complete:

15-20 Barbell Thrusters (65/95#)(45/65#) / 20-25 Wall Ball Shots (14/20#)(10/20-9′)

* Alternate movements every 1:30 round starting with your worst of the two

With time remaining on the 1:30 clock perform Muscle Ups, CTB Pull Ups or Jumping CTB Pull Ups…

** Those of you that have Muscle Ups, perform at least one CTB pull up round, instead of MU’s the entire time

REST 3:00

 

2-3 Rounds for those of you doing 18.3 on Thursday or Friday

3-4 Rounds for those of you doing 18.3 on Friday or Sunday

 

Be careful of your hands on this one, but get some good practice in!

 

POST ALL RESULTS TO ZENPLANNER

 

 

Justin VanBeek

Written by: Justin VanBeek

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