09.04.2018

MAX OUT WEEK-DAY #2

WARM-UP

1) Banded Plank Row’s, 10 reps R/L

2) Half Kneeling Banded Face Pull’s & Lat Pull Down’s, 10 reps R/L w/2s pause

3) Banded OHS w/PVC Pipe + Band, 5 reps w/10s pause at bottom

4) Snatch Bar Warm-Up (3-5 reps each):

- Hip Snatch Jump, NO Shrug

- Strict Hip Snatch High Pull

- Hip Muscle Snatch + OHS

- Hip Power Snatch + OHS

- Hip Snatch

5) High Glute & Hamstring Lacrosse Ball Smash

STRENGTH: Snatch 1RM max-out, 6-8 sets total to find a 1RM of the day from the hip/hang/floor depending on your technique

- Start @ 60-65% for 2 reps

- Continue to increase by 5-10% until 80-85% is reached for only 1 rep

- 3 total misses/fails

WOD: Perform the following for time:

- 15 Snatches (75/55)

- 30 Push-Ups

- 12 Snatches (75/55)

- 24 Push-Ups

- 9 Snatches (75/55)

- 18 Push-Ups

COOL DOWN

1) Walk 100m

2) Foam Roll

3) Core: Banded Pallof Press – Static Hold, ME hold – accumulate 2 minutes time total per side

4) V Stretch, 2-minute relaxed hold