Saturday 082915

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SWoD:
REST DAY!
Workout of the Day:
With a Partner….
6 Rounds (3 ea.) for reps of…
Partner 1: MR Squats
Partner 2: Plank Hold
After each minute switch
–then rest 2 min.–
6 rounds (3 ea.) for reps of…
Partner 1: MR SDHP 1.5/1
Partner 2: Single Jumps
After each minute switch
–then rest 2 min.–
6 rounds (3 ea.) for reps of…
Partner 1: MR Box Jumps
Partner 2: OH Plate Hold 45/25 (work stops if partner lowers plate from the locked out position)
Score=total of all MR’s combined
OLY:
Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary. 2) After OWoD/MWoD – Smashing, foam rolling as necessary.
OWoD:
Snatch Balance – Max for Day; 70% of that x 3 x 4
Power Snatch + Snatch – 75% (of power snatch) x 1+1 x 5 sets
Snatch deadlift – 103% x 3 x 3
MWoD: 4 sets:
3 Box Jumps 24/18
12 Pull-Ups
100m Run
*1 min. Rest Between Sets
Endurance:
Bike 7.5 mile TT

Saturday 082915

Friday 082815

Thursday 082715

Wednesday 082615

Tuesday 082515

Monday 082415

Sunday 082315

Saturday 082215

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