Workout of the Day

Thursday 12.5.18

Thursday 12.5.18


GVCF Podcast – Ep. 10: “Core Homework” – the new addition to daily programming 

A. Warmup:
DROM
Oly Practice:
Sotts Press: 5-5-5-5-5
Hang Power Snatch: 4-4-4-4-4
Overhead Squat: 3-3-3-3-3
*start with a PVC pipe for the Sotts press and work up to a moderate weight on OHS

B. Snatch grip push press, behind the neck 3-3-3-3-3-3
-work up to a moderately heavy weight

C. For time:
Assault Bike 1 mile T.T.
*Compare to 8.23.18

D. Cooldown:
2:30 Couch Stretch, ea.

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
3 sets of:
200′ One arm KB farmers carry, R
200′ One arm KB farmers carry, L
200′ Double KB front rack carry