Wednesday 5.13.20

Prep
3 Sets
Dead bug x 10 reps per side
Stick / PVC / Barbell Good Mornings x 10 reps
Curtsy Step Back Lunge x 10 reps per leg

At Home
A.
5 Sets
3 way Lunge ( step forward, step side(Cossack squat), and step back) x 10 cycles per leg
Rest 2 min between sets

B.
11min Amrap
Power snatch x 10 reps stick / PVC / Barbell
Deadlift x 15 reps stick / PVC / Barbell
Jump Lunges x 20 reps
Power snatch x 15 reps stick / PVC / Barbell
Deadlift x 20 reps stick / PVC / Barbell
Jump Lunges x 25 reps
Power snatch x 20 reps stick / PVC / Barbell
Deadlift x 25 reps stick / PVC / Barbell
Jump Lunges x 30 reps
Power snatch x 25 reps stick / PVC / Barbell
Deadlift x 30 reps stick / PVC / Barbell
Jump Lunges x 35 reps
Etc…

At the Gym
A.
5 Sets
Barbell Front Rack Step back Lunge x 14 reps (7 per leg) *lift from rack*
+
Bent over Dumbbell Row x 15-20 reps per arm
On the 3min Marks
*complete all Lunges on one leg before doing the other leg)
*Start with light weight and build each set to moderate weight on the last set. Don’t go heavy, we are trying to get our strength back the right way without injury so don’t try to jump back to the weights you were moving before.

B.
11min Amrap
Power snatch x 10 reps 75/55
Deadlift x 15 reps 75/55
Jump Lunges x 20 reps
Power snatch x 15 reps 75/55
Deadlift x 20 reps 75/55
Jump Lunges x 25 reps
Power snatch x 20 reps 75/55
Deadlift x 25 reps 75/55
Jump Lunges x 30 reps
Power snatch x 25 reps 75/55
Deadlift x 30 reps 75/55
Jump Lunges x 35 reps
Etc…