FINALLY!

 

OLYMPIC LIFTING:
3-position muscle snatch to overhead squat (floor, above knee, hip), 4 x 1

• 1x1@45
• 1x1@55
• 1x1@60
• 1x1@65

2 position snatch, floor + hang from below knee, 5 x 1

• 2x1@65
• 2x1@75
• 1x1@85

Snatch from floor, peak of 1

•  102#!!!! That's a 7# PR for me and I'm finally freaking above 100# for my full squat snatch!!! Not only did I PR, but I got to see some awesome accomplishments from a few other Warfitters tonight. It's always so much fun celebrating the fruits of our labor together and seeing all our hard work pay off. I'm IN LOVE with the accessory class and what it has done for me so far...thanks Sam!

GYMNASTICS:
MOBILITY: thoracic extension, 1 minute; band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 2 rounds of 30 second stations: cat camels, hollow rocks, lat pulls, scap push-ups, arm swings
SKILL #1: Static holds: L-sit, V-sit. Try to progress to rings
SKILL #2: Weighted pull-up, reach peak of 5 (green band + 10lbs)
MET-CON:
Death by ring rows (8+9)

CORE CONDITiONING:
Iso hyper, 4 x 1 minute
MET-CON: (about 95 reps...I lost count after a while)
At the start of every minute for 10 minutes complete 5 barbell roll-outs, for the remainder of the minute perform AMRAP superman rocks

Meal #1:
1/2 cup greek yogurt
1/4 cup Ezekiel cereal w/ hot water
2 MP Battle Fuel
6 MP Armor V

Meal #2:
2 egg whites/1egg
1 cup broccoli

Meal #3:
4oz chicken
kale salad
lemon juice

Meal #4:
1 scoop SFH whey
10 almonds

Pre workout:
2 MP Battle Fuel

Post workout:
1 scoop MP Aminos

Meal #5:
5oz chicken
1cup broccoli

Meal #6:
1 scoop SFH whey