Workout for Monday, 22 November

Gym Workout

Strength Balance Test #4
18:00 to complete:
Front Rack Step-up:
10 Reps ea leg @ 10% 5RM DL
8 Reps ea leg @ 15% 5RM DL
5 Reps ea leg @ 20% 5RM DL
5 Reps ea leg @ 25% 5RM DL
ME Front Rack Step-up ea leg @ 33% 5RM DL

**Box needs to be just over the top of the knee when the leg is fully extended. Can use weight plates to add height to box.*

2 Rounds for total reps:
1:00 work / :30 rest
– Power Snatch (95/65)
– Russian Twist w/plate (25/15)
– Two-Foot Mountain Climber

At Home Workout

Warmup:
3 rounds:
20 jumping jacks
20 skate jumps
10 double-pulsing air squat
10 alternating forward lunge w/torso twist

Part A:
8:00 AMRAP:
1 Step-up ea leg
1 Squat

*hold weight or wear a backpack. You can hold weight and squat with the weight however you like. *

Part B:
3 Rounds:
:40 work / :20 rest
– SA Snatches R arm
– Wide-arm push-up
– bicycle crunch
– SA Snatches L arm
– Narrow-arm push-up
– Crunches w/:01 pause at top
– Rest