05/11/2018

Encinitas – Group Class

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Warm-up

(scroll down for super squat warm up)

Run 200m

4 Sampson Stretch

30 sec Squat Hold

15 PVC OHS

20 Banded Face Pulls

Bergner Warm Up

Pick 2 mobility movements

1 min Ankle Mobility

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Super Squats

Run 200m

50′ Duck Walk

20 Jump Squats

10 Alternating Cossack Squat holding light KB

10 BB Good Morning

30 sec Pigeon on each side

30 sec figure 4 glute smash each side

Strength

Super Squat make up day

or

Snatch

ADV

60%/2

70%/2

75%/2

80%/2

85%/1 x 2 sets

90%/1 x 2 sets

95%/1 x 2 sets

Beg-INT

Snatch Balance 5 sets x 3 Reps

Hang Squat Snatch 5 sets x 3 Reps (power snatch if limited by mobility)”

Super Squat

1×20 AHAP

Snatch

Metcon

Metcon (AMRAP – Reps)

2 rounds for max reps of:

2 minutes of Pull Ups (Rx+ Ring MU)

Rest 1 minute

2 minutes of DB Hang Squat Clean + Racked Lunge Rt + Racked Lunge Left (=1 rep)

Rest 1 minute

2 minutes of Deadlifts 225/155

Rest 1 minute
DB’s 40/25 Rx+ 50/35