Monday July 22nd 2019

By July 21, 2019Workout of the Day

Monday

Warm-Up.
Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Burgener Warm-Up w/ PVC

Followed by…

Three Sets:
Snatch Balance + 3 Overhead Squats

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar

Boom Lite

Warm-Up.
Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Reverse Snow Angels x 20 reps @ 2020 tempo

Followed by…

Four Sets:
6 Single-Arm Kettlebell Swings
6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set)

Then…

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm @ 2111

B.
Ten rounds for time of:
12 Kettlebell Swings
9 Push-Ups
6 Toes to Bar or Hanging Leg Raises