Sorry, for the slight absence the past two weeks. It's been a crazy busy time! I was down in Ohio Last week/weekend, and I spent the whole past week recovering from that. Time to get back to it though. Get ready to work!
DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min
Skill/Strength
Front Squat
2x9 @ 70%
3x7 @ 75%
WOD
6 RFT
50 DU
5 Clean and Jerks (185/125)
Run 400m
OLY PROGRAM
Snatch High Pulls - 10x2
High Hang Squat Snatch - 20x1
Speed Snatch Balances - 5x4*
ATHLETE PROGRAM
Metcon
Off
Skill/Strength
Strict Behind the Neck Snatch Grip Press - 5x5
Accessory
5 Rounds
6 Weighted Dips
6 Turkish Get-ups (alt. sides)
*The goal behind the Snatch Balances is to crank out four in a row without taking a break. Similar to the Speed Jerks we've done in the past. Stay balanced and focused. Drop under the bar with speed and stability. You got this guys!
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