MAX OUT WEEK-DAY #2
WARM-UP
1) Banded Plank Row’s, 10 reps R/L
2) Half Kneeling Banded Face Pull’s & Lat Pull Down’s, 10 reps R/L w/2s pause
3) Banded OHS w/PVC Pipe + Band, 5 reps w/10s pause at bottom
4) Snatch Bar Warm-Up (3-5 reps each):
- Hip Snatch Jump, NO Shrug
- Strict Hip Snatch High Pull
- Hip Muscle Snatch + OHS
- Hip Power Snatch + OHS
- Hip Snatch
5) High Glute & Hamstring Lacrosse Ball Smash
STRENGTH: Snatch 1RM max-out, 6-8 sets total to find a 1RM of the day from the hip/hang/floor depending on your technique
- Start @ 60-65% for 2 reps
- Continue to increase by 5-10% until 80-85% is reached for only 1 rep
- 3 total misses/fails
WOD: Perform the following for time:
- 15 Snatches (75/55)
- 30 Push-Ups
- 12 Snatches (75/55)
- 24 Push-Ups
- 9 Snatches (75/55)
- 18 Push-Ups
COOL DOWN
1) Walk 100m
2) Foam Roll
3) Core: Banded Pallof Press – Static Hold, ME hold – accumulate 2 minutes time total per side
4) V Stretch, 2-minute relaxed hold