Phone: (813) 440-8882

Monday November 25th

24
Nov

Monday November 25th

THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40

Warm Up:
2 Rounds:
50 Double Unders or Singles
10 Empty Bar Good Mornings
6 PVC Overhead Squat Therapy Reps
1x Burgener Warm-Up W/Empty Bar

Workout: Strength
Squat Snatch 1-1-1-1-1-1-1
Rest as needed between sets.
–Coaches Notes–
We are starting the week out heavy. If you are up to it work your barbell up to around 90% if not more. If it is a little too much of a “Monday” and you would rather work around 60-70% then stay lighter and work on technique for the class. This is a full squat snatch for the day so if your transition into the OHS is what you are working on go through a Power Snatch+Overhead Squat until that transition into the squat is comfortable enough to take the pause out.

WOD-running clock
5 rounds (no transition time between stations 15 minutes total)
1 minute hammer hits on the tire
1 minute sled push (every 5 meters is 1 points) Rx 2 plates, int 1 plates, beg 0 plates .. plates are 45 pounds
1 minute Burpees






**Optional Accessory Work**
Option 1:
Sotts Press (2nd video posted below)
4×8
If you haven’t tried this accessory before START WITH AN EMPTY BARBELL, DO NOT OVERLOAD this movement.
Rest as needed between sets.
Option 2:
For quality: 40 L Pistols 40 R Pistols
You can use any progression or aid that you might need(bands, squat to a bench, using a rig pole, standing on plate). Make them quality reps on each leg even if you drop from 40 reps to a more comfortable rep set.

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