Workout of the Day - Wednesday, 13 May 2015

Workout of the Day – Wednesday, 13 May 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up 4 Rounds:
30 second HS hold
30 second bar hang in hollow rock
Rest 30 seconds
Warm-up inclusion Mobility For 2 minutes:
3 slow
3 regular
3 fast rowing strokes

3 rounds:
With PVC pipe OH
Lunge and lean towards front leg – 10M
OH squat into broad jump – 10M
5 Pass throughs

Med ball Clean progressions as a group

Activation
Movement Prep
PART “A” – Skill Movement prep with empty barbell
PART “B” – Strength Do 5 Sets of 3:
Hang power snatch
OH Squat

Then EMOM10:
3 Box Jumps
3 Hang power snatch
3 OH Squat

In 4-5 sets from empty barbell build to 75% of snatch –
1 Power Snatch
1 Hang squat snatch

Then at that weight EMOM10
Do Complex above
IF hit first 5 lifts then add 10%

In 4-5 sets from empty barbell build to 75% of snatch –
1 Power Snatch
1 Hang squat snatch

Then at that weight EMOM10
Do Complex above
IF hit first 5 lifts then add 10%

PART “C” – Assistance From Rack:

3 sets of 5 Sotts Press at bottom of Squat

From Rack:

3 sets of 5 Sotts Press at bottom of Squat

From Rack:

3 sets of 5 Sotts Press at bottom of Squat

PART “D” – Conditioning 21-15-9
KB Swings (16/12)
Box jumps
Time Cap – 8 Min
21-15-9
KB Swings (24/16)
Box jumps
Time Cap – 8 Min
21-15-9
KB Swings (32/20)
Box jumps
Time Cap – 8 Min
PART “E” – Compensation / Cool Down Hamstring Stretch in band – 1 minute per side

Foam Roll T-spine and Hip Flexors

Coach stretch – 90 seconds per side

Posted in Workout of the Day
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.