Workout: Active Recovery, Power, P/E

Workout:

3x20 DL @ 30% 1RM

3x 20 DL @ 30% 1RM off 4" box

Then:

4x(1-4) Pull-up ladder

Th

en:

300sec FLR

Then:

30 min Airdyne @ easy pace

Active Recovery: Al

(Al always comes to the gym ready to crush every workout, but today he had to learn how to just "chill". Going hard all the time can quickly d

ig a hole so deep that it takes weeks maybe mo

n

th to come out of, plan wis

ely your recovery workout

, you only have so much in the tank; sometimes the engine needs a fine tune.

Workout: Power

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Shoulder dislocates

3x5 Goblet Squat

Then:

3x5 Triplet: Ju

mp Shrug+ Muscle Snatch+ Snatch Balance

@ 45#, 75#

Then:

Work u

p to Heavy Snatch

Then:

Cooldown

Snatch: Steve (115#)

The Snatch is a very complex movement, it requires speed, strength, and coordination. This is why it is a sport unto itself. The warm-up and proper movement pattern is key to a successful lift. Practicing the lift with no load will event

ually help establish the proper lift patter before adding a considerabl

e load; patience is a must.

Workout:

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat

3x10 KBS

3x10 Push-ups

Then:

Work on Boxing Technique

Then:

30m Rope+Chain pulls+

10 Wall Ball @ 14#+

30sec FLR ring supp

ort

5 Rounds

Joe: Boxing, Rope, Wall Ball, FLR

It is remarkable not only to see a client's transformation in their physiques but most importantly in their character. Joe has simply transform himself , today was one of those days where he showed me why I love what I do.