Week 21 | May 2021
MONDAY
May 24, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 9 Minutes (3 Sets):
400m Run
4-8 Burpee Broad Jumps
4-8 Vertical Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Pike Hold
4 Sets:
8 Hip Thrusts
8 Frog Pumps
*Banded Optional
Buy Out:
30-50 Seconds Pike Hold
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
MOVEMENT DEMOS
Burpee Broad Jump:
Vertical Jump:
Push Up:
Pike Hold:
Frog Pump:
Text
GS30
WARM UP
WORKOUT
Workout Details
A
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Alternating DB Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Text
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Wall Walks / Pike Hold / Feet Elevated Pike Hold
MOVEMENT DEMOS
Alternating DB Snatch:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GS60
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 Back Rack Reverse Lunges
INTO
20-30 Seconds Weighted Wall Sit Hold
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Alternating DB Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Modifications
Substitution For 4 Pause Back Squats:
8-12 Back Squat At Lighter Weight / 8-12 Goblet Squats / 8-12 Air Squats + 10-20 Seconds Air Squat Hold
Substitution For 6-8 Back Rack Reverse Lunges:
6-8 DB Reverse Lunges / 8-12 Reverse Lunges / 8-12 Air Squats
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Wall Walks / Pike Hold / Feet Elevated Pike Hold
MOVEMENT DEMOS
Pause Back Squat:
Back Rack Reverse Lunge:
Weighted Wall Sit Hold:
Alternating DB Snatch:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GS60+
WARM UP
WORKOUT
Workout Details
5 Sets:
2 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
60-70% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 Back Rack Reverse Lunges
INTO
20-30 Seconds Weighted Wall Sit Hold
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Power Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Overhead Squat:
Pause Back Squat:
Back Rack Reverse Lunge:
Weighted Wall Sit Hold:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
2 Power Snatch + 2 Hang Power Snatch + 2 Overhead Squats
Set 1 - 3: 60-70% Of 1rm Squat Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
Set 1 - 3: 60-70% Of 1rm Squat Snatch
*Rest As Needed*
5 Sets:
5 Pause Back Squats
60-65% Of 1rm Back Squat
*Rest As Needed*
2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions
2 Sets:
20 Banded Frog Pumps
30 Seconds Handstand Hold
*Rest As Needed*
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Overhead Squat:
Snatch High Pull:
Hang Squat Snatch:
Pause Back Squat:
Banded Fire Hydrant:
Floor Extension:
Banded Frog Pump:
Handstand Hold:
TUESDAY
May 25, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 10 Minutes:
10 Crossbody V Ups
15 Deadlift Jumps
20 Down Ups
15 Sumo Squats
10 Tricep Extensions
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
MOVEMENT DEMOS
Crossbody V Up:
Deadlift Jump:
Down Up:
Sumo Squat:
Tricep Extension:
Lateral Raise:
Hand Release Push Up:
Half Push Up Hold:
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
MOVEMENT DEMOS
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GS60
WARM UP
WORKOUT
Workout Details
2 Sets:
10 Banded Face Pulls
10 Plate Overhead Sit Ups
2 Sets:
10 Banded Hollow Hold Lat Pull Downs
10 Side Plank Bounces (Each Side)
*Rest As Needed*
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Crossbody V Ups / 10 V Ups / 10 Tuck Ups
MOVEMENT DEMOS
Banded Face Pull:
Plate Overhead Sit Up:
Banded Hollow Hold Lat Pull Down:
Side Plank Bounce:
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GS60+
WARM UP
WORKOUT
Workout Details
4 Sets:
4 Strict Press + 4 Push Press
50-60% Of 1rm Strict Press
*Rest 60-90 Seconds Between Sets*
2 Sets:
10 Banded Face Pulls
10 Plate Overhead Sit Ups
2 Sets:
10 Banded Hollow Hold Lat Pull Downs
10 Side Plank Bounces (Each Side)
*Rest As Needed*
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Crossbody V Ups / 10 V Ups / 10 Tuck Ups
MOVEMENT DEMOS
Strict Press:
Push Press:
Banded Face Pull:
Plate Overhead Sit Up:
Banded Hollow Hold Lat Pull Down:
Side Plank Bounce:
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
2 Power Clean + 1 Push Jerk
Set 1 - 3: 55-65% Of 1rm Push Jerk
3 Sets:
1 Clean High Pull + 1 Hang Squat Clean + 1 Push Jerk
Set 1 - 3: 60-70% Of 1rm Push Jerk
*Rest As Needed*
Every 90 Seconds For 9 Minutes (6 Sets)
5 Barbell Tall Jerks
Optional: Build Up To 50-60%
3 Sets:
12 DB Death March
9 Banded Hip Thrusts
6 Single Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Power Clean:
Push Jerk:
Clean High Pull:
Hang Squat Clean:
Tall Jerk:
DB Death March:
Banded Hip Thrust:
Single Leg Romanian Deadlift:
WEDNESDAY
May 26, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
4 Rounds For Time:
(10 Minute Time Cap)
16 Crossover Lunges
16 Pop Squats
200m Run
Every 2 Minutes For 12 Minutes (6 Sets):
12 Broad Jumps
10 Hands Overhead Sit Ups
8 Russian Twists
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Ups / 15 Down Ups / 50 Bicycle Kicks
MOVEMENT DEMOS
Crossover Lunge:
Pop Squat:
Broad Jump:
Hands Overhead Sit Up:
Russian Twist:
GS30
WARM UP
WORKOUT
Workout Details
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
Substitution For 12 Plate Ground To Overheads:
12 Double DB Snatch / 12 Alternating DB Snatch / 12 Down Up Devils Press
Substitution For 10 Plate Overhead Sit Ups:
12 Hands Overhead Sit Ups / 12 Weighted Sit Ups
Substitution For 8 Plate Russian Twists:
8 Weighted Russian Twists / 16 Russian Twists
MOVEMENT DEMOS
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Single Arm DB Hang Cleans (Each Side)
Station 2: 3-6 Front Squats
Station 3: 6-8 Single Arm DB Overhead Lunges (Each Side)
60-70% Of 1rm Front Squat
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 3-6 Front Squats:
6-12 DB Front Squats / 6-12 DB Front Rack Lunges
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
MOVEMENT DEMOS
Single Arm DB Hang Power Clean:
Front Squat:
Single Arm DB Overhead Lunge:
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GS60+
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
1 Squat Clean + 1 Hang Power Clean + 5 Seconds Front Squat Hold
50-60% Of 1rm Squat Clean
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Single Arm DB Hang Cleans (Each Side)
Station 2: 3-6 Front Squats
Station 3: 6-8 Single Arm DB Overhead Lunges (Each Side)
60-70% Of 1rm Front Squat
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
MOVEMENT DEMOS
Squat Clean:
Hang Power Clean:
Single Arm DB Hang Power Clean:
Front Squat:
Single Arm DB Overhead Lunge:
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GSOLY
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squats + 10 Seconds Full Grip Front Squat Hold
55-65% Of 1rm Front Squat
Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Second Descent)
55-65% Of 1rm Back Squat
2 Sets:
6-10 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings
*Rest As Needed*
5 Minutes Of Max Effort:
Plank Hold
MOVEMENT DEMOS
Front Squat:
Back Squat:
Bulgarian Split Squat:
Barbell Good Morning:
Plank Hold:
THURSDAY
May 27, 2021
REST DAY
A NOTE FROM COACH RACHEL
#STAYMOVING DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
May 28, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 Pike Shoulder Taps
Station 2: 9-12 Push Up Down Dogs
Station 3: 30-50 Seconds Mountain Climber Twists
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 Split Lunges (Each Side)
8 Glute Bridges
*Banded Optional
*Rest 60-90 Seconds Between Sets*
Modifications
MOVEMENT DEMOS
Pike Shoulder Tap:
Push Up Down Dog:
Mountain Climber Twist:
Plank Hold:
Single Leg Deadlift:
Split Lunge:
Glute Bridge:
GS30
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GS60
WARM UP
WORKOUT
Workout Details
2 Sets:
5 Double KB Swings
10 Seated DB Arnold Press
2 Sets:
5 Single Arm KB Clusters (Each Side)
10 DB Floor Press
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
Double KB Swing:
Seated DB Arnold Press:
Single Arm KB Cluster:
DB Floor Press:
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GS60+
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deficit Deadlifts
50-60% Of 1rm Deadlift
2 Sets:
5 Double KB Swings
10 Seated DB Arnold Press
2 Sets:
5 Single Arm KB Clusters (Each Side)
10 DB Floor Press
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
Deficit Deadlift:
Double KB Swing:
Seated DB Arnold Press:
Single Arm KB Cluster:
DB Floor Press:
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GSOLY
WARM UP
WORKOUT
Workout Details
Every Minute For 6 Minutes (6 Sets):
1 Squat Snatch + 3 Snatch Balance
Set 1 - 6: 60-65% Of 1rm Squat Snatch
Every Minute For 4 Minutes (4 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 6: 60-65% Of 1rm Squat Clean And Jerk
2 Sets:
1 Snatch High Pull + 1 Hang Power Snatch
Set 1 - 2: 50-60% Of 1rm Squat Snatch
2 Sets:
1 Clean High Pull + 1 Hang Power Clean & Push Jerk
Set 1 - 2: 50-60% Of 1rm Squat Clean And Push Jerk
3 Sets:
6 Deficit Deadlifts
6 Seated Plate Raises + 10 Seconds Plate Raise Hold
50-55% Of 1rm Deadlift
MOVEMENT DEMOS
Squat Snatch:
Snatch Balance:
Squat Clean:
Split Jerk:
Snatch High Pull:
Hang Power Snatch:
Clean High Pull:
Hang Power Clean:
Push Jerk:
Deficit Deadlift:
Seated Plate Raise:
SATURDAY
May 29, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
30 Rounds For Time:
(20 Minute Time Cap)
5 Jumping Air Squats
3 Push Ups
1 Burpee
Modifications
MOVEMENT DEMOS
Jumping Air Squat:
Push Up:
Burpee:
GS30
WARM UP
WORKOUT
Workout Details
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Double DB Snatch
Modifications
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Wallball:
Push Up:
Double DB Snatch:
https://youtu.be/yktuyFDEblIa
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Glute Bridge Walkouts
Station 2: 30-50 Seconds Handstand Hold
Station 3: 30-50 Seconds Banded Hamstring Curls
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Double DB Snatch
Modifications
Substitution For 30-50 Seconds Handstand Hold / 30-50 Seconds Feet Elevated Pike Hold / 30-50 Seconds Wall Walks
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Banded Glute Bridge Walkout:
Handstand Hold:
Banded Hamstring Curl:
Wallball:
Push Up:
Double DB Snatch:
GS60+
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Glute Bridge Walkouts
Station 2: 30-50 Seconds Handstand Hold
Station 3: 30-50 Seconds Banded Hamstring Curls
4 Sets:
8 Incline Bench Press
8 Banded Hip Thrusts + 10 Seconds Hip Thrust Hold
*Rest 60-90 Seconds Between Sets*
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Power Snatch
Modifications
Substitution For 30-50 Seconds Handstand Hold / 30-50 Seconds Feet Elevated Pike Hold / 30-50 Seconds Wall Walks
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Banded Glute Bridge Walkout:
Handstand Hold:
Banded Hamstring Curl:
Incline Bench Press:
Banded Hip Thrust:
Wallball:
Push Up:
Power Snatch:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
1-3 Back Squats
80-85% Of 1rm Back Squat
*Rest 60-90 Seconds Between Sets*
3 Sets:
1-3 Front Squats
80-85% Of 1rm Front Squat
*Rest 60-90 Seconds Between Sets*
3 Sets:
20-30 Seconds Weighted Hollow Hold
20-30 Seconds Flutter Kicks
*Rest As Needed*
MOVEMENT DEMOS
Back Squat:
Front Squat:
Weighted Hollow Hold:
Flutter Kick: