Monday – 9/19/2016: Squat Session 11/20 & 21-15-9

Posted September 18, 2016 by Dan Broughton & filed under Workout of the Day.

Monday – 9/19/2016

Strength: Squat

6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM

MetCon
For Time:

21-15-9

Hang Power Snatch 95/65#
Wall Balls 20/14# 10/9′

Thursday, September 19th

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.