2 Rounds of:
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Glute bridges
5 Plate squat @ tempo 3 sec down
+trainer led barbell warm up
Every 2:00 for 10:00
2 Segment pause power snatch right below the knee @ 55 – 68%
You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets.
Circuit 1 –
8 – 6 – 4 – 2 reps of:
Barbell floor press
Supinated Strict pull-ups
Kettlebell front squats www.youtube.com/watch?v=XQ7kI82MgR0
Circuit 2 –
2 sets of:
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI
5 D-ball or sandbag ground-to-over shoulder
:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch
The Dry Tri is a Wrap!
Thanks for all who came out to compete, cheer and help. Stay tuned for photos and more.