WORKOUT for Friday 10/1/2021
hip extensions/reverse hypers, dips, and the bicep opener compex
every 2 minutes on the minute x 5 sets:
snatch + 2 overhead squats
5-6 rounds:
35/50 calorie row
3-4 (full) snatch, 80%+
2:00 rest
Post results to your journal!
READ: Running For Beginners: A Guide to Building Confidence & Keeping Routine – BOX ROX
The width for a power jerk or push jerk should reflect a squat stance, or something shoulder-width between the heels.
IN-GYM WORKOUT for Friday 5/7/2021
Warmup
Multiple tabatas efforts (20 seconds of work, 10 seconds of rest, repeated 8 times) resting no more than 1 minute between.
Workout
50 jerks for time. Every break do 10 step-downs or pistols. Rx = 70-75% of 1RM, then
As many rounds as possible in 20 minutes:
Max hang from bar/rings
Max handstand
500m row
Post rounds completed to whiteboard.
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