Wednesday 110309

Morning Only:
Every fourth minute for 5 rounds:
Max Effort - Upper Body
1A. Bench Press, 3 reps (progressive sets, start at 176#/115#)
(20 minutes)

Every third minute for 4 rounds:
Sub-Max Effort - Total Body/Upper Body
2A. DB Split Snatch, 4 each side (35-45#/20-30#)
ss w/
2B. Towel T-Bar Rows, 8 reps (sets across)
(12 minutes)

Every second minute for 3 rounds:
Repetition Effort - Lower Body
3A. Single DB Rotational Lunge, 12 reps each leg (Same weight as snatch)
(6 minutes)

2 rounds, back to back:
Posterior Chain/Rotator Cuff/Ab Work
4A. Quadraped Hip Extensions w/ Band, 20 reps ea leg
ss w/
4B. I, T, Y, W, L Motions, 10 each letter (5# plates)
(2-3 minutes)
ts w/
4C. Diagonal Wood Chops w/ Band, 15 reps each direction

Youtube Examples:

DB Split Snatch, Towel T-Bar Rows, Quadraped Hip Extensions, Diagonal Wood Chops,  YTWLI Circuit, Rotational Lunge

Post weights to comments.

In the video, Coach Boyle has his athlete in a non-moving position or what you'd call a Rotational Squat. For our movement, I'd like you to return to a normal standing position with both feet together after every rep.