Tuesday, January 26, 2021

HOME MADE Program

1. Strength

EMOM x 16 Rounds

Working 30s on, 30s off

Alternating

M1) Goblet Squats

M2) Romanian Deadlifts

2. Conditioning

5 Rounds

Working 2 Mins, Rest 1 Min

3/side Single-arm Devils Press

15 Chair Dips OR Skull Crushers

Max lateral hops over DB remaining time in 2 Mins

Rest 1 Min

3. Prehab

Shoulder Death Circuit

45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1:00 Arms Extended at your sides Hold

Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4

BUILT Program

1. Strength

AMRAP 2:00 x 3 Rounds

Max Sets of 3 Unbroken Touch and Go Power Snatches @ 60% of 1RM

Rest 2:00

2. Conditioning

AMRAP 8

2 Toes to Bar

2 Double DB/KB Deadlifts (50s/35s)

4 Toes to Bar

4 Double DB/KB Deadlifts

6 Toes to Bar

6 Double DB/KB Deadlifts

8/8, 10/10, 12/12, etc.