Thu Sep 11

Finisher

9 Minute AMRAP:
30s Unbanded Glute Bridge March
10 Bodyweight Good Mornings
10/10 Weighted Side Bends

Warm-up
12 Minute AMRAP:
1 Minute Cardio of Choice
10 Counter-Movement Jumps
10 Dumbbell Strict Presses
20 Single Leg V-Ups

Train
4 Rounds:
1 Minute Tuck Jumps
15s Rest
1 Minute Dumbbell Push Presses
15s Rest
1 Minute Basketball Abs
1:15 Rest

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Stimulus

Move slowly and keep things light as you work on odd movements and high rep schemes with little rest. Goal should be to get sweaty with becoming minimally sore over the next two days.

Thursday Weightlifting:

Warm-up: 3-Position Snatch*
*Above Knee + Below Knee + Floor
Performed for 3 sets at light weights

Snatch: 2 x 1 @ 71%, 2 x 1 @ 73%, 2 x 1 @ 75%

2 x (2 Snatch Deadlift + 2 Snatch Pull @ 85%)

Back Squats:
1 x 5 @ 70%, 1 x 3 @ 73%, 1 x 2 @ 75%