Tuesday 5.26.20
Warm-up Prep (10-15 Minutes)
2 Rounds
250m Row
10 Single Leg Russian Deadlift with KB each side
10 Goblet Squats
6 Spiderman Stretches
10 PVC Passthroughs
10 Overhead Plate Lunges
:30 Forearms Stretch
Strength/Skill - Deadlift
EMOM 1:30 x 6 Rounds
3 Reps
90% of 1 Rep Max
WOD (Workout of the Day)
"Popeye"
21-15-9
Power Snatches
Overhead Squats
Hang Power Cleans
95/65 for all Exercises
Incorporated Energy Systems in WOD: Phosphagen
Stimulus:
- Our goal for this workout is to target 12-18 Minutes
- This is a grippy workout, make sure to stretch out those forearms. Transitions are important so you are not doing more work than you need to. Last Power Snatch should go right into your OH Squats. Pick a number you can do consistent when tired (usually half or so when you are fresh). Stick to that rep scheme and keep your rests consistent as well, no more than before.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX