Starting this week, the Masters Blog will be moving to a classic 3 on, 1 off split. If you want to stick to the 3 on, 1 off, 2 on, 1 off schedule, keep your normal rest days and move a day around here and there to fit that.
Prep:
EMOM x 9
1) 30-sec row
2) 10 goblet squats
3) 10 empty BB BTN presses
2 sets of:
10 monster walks
10 wall squats
* monster walks = 10 steps forward + backward set 1, 10 steps right + left set 2
Strength:
Snatch Work
EMOM x 10 minutes
min 1-4) 2 reps @ 70%
min 5-7) 2 reps @ 75%
min 8-10) 1 rep @ 80-85%
Back Squat Work
Warm up
1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%
Working Set
1×20 @ 65%
Conditioning:
“Jerry”
Run 1 mile
Row 2k
Run 1 mile
Accessory/Core:
None