SUNDAY WORKOUT

Skill/Strength-ish Work:

Box Pistol Squats
*Do smaller sets of 4 - 6 reps (2 - 3 per leg) with either a dumbbell, a kettlebell, or a plate. You will be using a box to Squat to today, so try to make them as perfect as possible, not letting your knee cave in, or letting your heel pop up off of the floor. Use a box height that's at parallel, or just below it, for your Pistol. If you can't do normal Pistols yet, use no weight or a very light load, and do them with a box that's lower than you would normally use... make it hard.


Then...


"Randy"
75 Power Snatches (75/55)

Some Options:

A) 60 Power Snatches (95/65)
B) 45 Power Snatches (115/75)
or
C) 30 Power Snatches (155/105) - We will assess who gets to choose this option, if they want to select it.
There will also be an option to scale the workout down if you require it.

**7 Minute Cut-off**

THURSDAY WORKOUT

 5:30, 6:15 & 7PM Workouts Tonight...

WORKOUT:
Perform 4 Rounds Of The Following For Maximum Load On Each After A Two Set Warm Up...

Weighted Pistol Squats (Or Non-Weighted If You're Not There Yet)
5-5-5-5 (This Is 5 EACH Leg)

DB Bench Press (Use Band On Top Of Weight, If Needed)
10-10-10-10

Unassisted OR Assisted Pull Ups (Goal: Unbroken Sets)
15-15-15-15

We Will Perform All Four Sets At Each Spot Before Rotating To The Next...

New Set Starts Every 2:30 So Try To Get Your Work Done Quickly At Each Area But Still LOAD IT UP!

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