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WORKOUT OF THE DAY

Wednesday June 19 2013

By jerry Comments

WED:

Warmup: as needed then 3 rounds of H2H swing x 10, KB snatch x 5/5, KB thruster 5/5

A. Power snatch, build to a heavy single in 10min.

B. 3×3 hang power sn, 3:00 rest

Strength: every 2:00 x 6 (3 rounds each)
C1: ODD min Deadlift x 5 reps (add 5-10# from 3-weeks ago),  No TnG on DEADLIFT.

C2 EVEN OHS x 5 (add 5-10# from 3-weeks ago) Always split jerk your OHS from behind the neck, even if the weight is light enough to push press.

D. Sled drag (90#) 100m, run 200m x 5 (adjust weight depending on friction of surface you are pulling on)

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805 N. Royal St., Alexandria, VA 22314