Thursday, Jun 10, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 dynamic squat stretch
5 sit-ups (focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)

**2. Workout Prep**
1 round (with partner)
5 Deadlifts each (add first weight)
5 GHD’s each (partner holds plank)

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *

Harry Grant
Teams of 2
80 Deadlifts (135/95)
80 Stick Sit Ups
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 Stick Sit Ups
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 Stick Sit Ups
– Partner Holds Plank (elbows)

Snatch 3-2-1-3-2-1-1
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60-90 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

1 @ 75%

Click “Workout prep notes available” directly below for the full description

Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Harry Grant
Teams of 2
60 Deadlifts
60 Sit Ups
– Partner Holds Plank (elbows)
——
40 Deadlifts
40 Sit Ups
– Partner Holds Plank (elbows)
——-
20 Deadlifts
20 Sit Ups
– Partner Holds Plank (elbows)

Snatch 3-2-1-3-2-1-1
Hang Snatch (mid thigh) Waves :
Sets of 3,2,1,3,2,1,3,2,1

Build in weight as possible each set