Monday 11/15

Big 24 Plus #4

Warmup: 4 rounds
5x muscle snatch @ 45
5x overhead squat @ 45
5x 1-arm swing each side @ 25
5x lunge each leg

1) 8 rounds
3x "The Exercise"
Instep > Pigeon Stretch each side

2) 8 rounds
5x deadlift @ 135
5x Wgt situp @ 45
5x burpee
200m sprint
30 sec rest

3) 3 rounds
30 sec side plank
30 sec plank
30 sec side plank
10x slasher each side @ 35

Comments:
For "The Exercise" take the weight you finished at last week and subtract 5lbs.  This will be you working load for rounds 4-5-6-7-8.  Essentially a heavy 5x3.  Rounds 1-2-3 are warm up still.  Also we are rolling the instep stretch right into the pigeon, hold 3-5 seconds and hit the bar again.  If you are unfamiliar with "The exercise" it is a hanging snatch + an overhead squat.  See the videos from last week for a visual.

Today's work capacity effort is interval based.  Since you get a prescribed amount of rest you really need to run hard.  Actually you will not be running, you'll be sprinting.

Finish off the session with a quick core circuit.  The wgt situps and deadlift already hammered flexion and extension so just some rotational and isometric exercises today.

I'll post some video tomorrow.