Programming Preview: Week of 4/19
April 18, 2021
Tuesday, 4/20
April 19, 2021
Warm Up
3 Rounds
5 PVC Dislocates
10 Squats (pause/reg/jump)
5 Hanging Scap Retractions
10 Alt Samson Lunges
Met Con
Prep (10 Minutes):
1×3 Hang Hi Pull+3 Hang Power Snatch+6 OHS
1×3 Hang Power Snatch+ 3 Power Snatch from mid shin (all sets w/ empty bar)
2×3 Power Snatch (working up)+5 Kip Swings+ 5 Plank to Squat+10 Cals
2×3 Power Snatch (working weight)+2-3 Toes to Bar+ 3 Burpees+5 Cal sprint
Work:
AMRAP 20 Minutes
10 Cals (10-20-30-40 etc)*
10 Power Snatch (95/65, RX+115/80)
10 Burpees
10 Toes to Bar
Score by Total Reps and Cals
*each round the Cals increase by 10, other exercises remain at 10 reps for duration of workout
Mobility
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side
