11/03/21: Wednesday

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By
allen
November 3, 2021
11/03/21: Wednesday

allen

   •    

November 3, 2021

Today's WorkoutWarm Up

  • 1 min. Jump Rope
  • :30 Hollow Hold
  • 20 Lunges
  • 10 Press Up + Down Dog
  • 1 min. Jump Rope
  • 15 Straight Leg Sit Ups
  • 10 Press in the Split
  • 10 V Ups
  • 10-15 Split Jerks

StrengthEvery 1:30 for 8 Sets

  • 2 Split Jerks (From the rack)

Conditioning - "Split V Soup"AMRAP 14

  • 30 Double Unders
  • 20 V Ups (sx: Sit Ups)
  • 10 DB Hang Split Snatches (Alt. arms)

Accessory3 Sets

  • 20 Cossack Squats (10 Each - weighted if able/desired)

Barbell

  • Lifts
    • E:75 x 6: Power Clean + Power Jerk:
      • 50% - 2 + 1(2)
      • 60% - 2 + 1(2)
      • 65% - 2 + 1(2)
    • Snatch:
      • 55% - 2
      • 65% - 2
      • 75% - 2
      • 80-90% - 1(5)
  • Accessory
    • Snatch Deadlifts:
      • 100-115% - 5(3)
    • Weighted Sit Ups:
      • 25-35 - 12(3)

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