optimum performance training

30 sec @ 90% treadmill sprint - level 2, 90 sec easy jog x 5 (work on pace, posture and comfort at 90%, take notice of stance phase at diffe...

for loads; A1. Snatch Grip Dead Lift off 4" blocks @ 52X1; 5 reps x 5 sets; 120 sec (use straps, keep low back arched at ALL times, 2 ...

lowest total working time for all 5 sets wins: set 1: 50 push ups 9 clean and jerk - 135# Row 250 m rest 3 min set 2: 45 push ups 12 clean ...

for loads; Power Snatch - 1,1,1,1,1,1; 60 sec rest b/t sets (this is not a 1RM...build quickly, last 1 will be somewhat tough) + Snatch Pull...

part 1 running clock push up burpees (chest to deck, one hand touches object 12" above max reach with that ONE arm overhead at top) 5 m...

for time; 1K Row 21 power clean - 155# 9 HSPU 750m Row 15 power clean - 155# 15 HSPU 500m Row 9 power clean - 155# 21 HSPU post time to comm...

1-10 chin up ladder warm up 10-1 push up ladder warm up 1 min rest Build to a tough 1 rep in snatch balance… 3 min rest Snatch 60% of 1RM sn...

day 1 of phase 2, 9 workouts total 7 rounds for most points; 1 min row for cals – damper 8; 0 sec rest AMRAP double unders in 1 minute; 120 ...

"Hannah" For time; Back Squat BWT x 21 50 double unders 9 ring dips Back Squat BWT x 15 50 double unders 15 ring dips Back Squat ...

3 sets; 15 fast push up burpees - jump and clap overhead Run sprint 45 sec on treadmill @ level 2 incline @ 95% Rest 3 min b/t sets and 5 mi...