Garage Gym
1200
Warm Up
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs
Weightlifting
Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
These should all be done as quick singles
I did not do this right. I did (3) squat snatch at 35; (2) squat snatch at 45 and (1) squat snatch at 50 pounds. Going roughly every 2 minutes. No idea what my 1 rep max is, but probably between 60 and 75 pounds.
Conditioning
“Helanasty”
3 Rounds for Time
21 Alternating Dumbbell Snatch 50/35lb, (22/16kg)
400m Run
12 Overhead Squats 115/80lb, 52/35kg
I scaled this to a 27.5# dumbbell and 25# barbell. It was still a nasty workout.
Round 1 - 5:12
Round 2 - 5:36 (10:48)
Round 3 - 5:50 (16:38)
Pull-up Finisher -
310 pull-ups in October?
10 pull-ups
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