SC Week 2 Day 3


Another day of high volume upper work tomorrow, and Friday’s work is just like Monday’s work.

Only heavier.

And twice as many sets.


Lower Body prep:
Foot Lacrosse smash
PNF Calf Stretch
Couch Stretch

Upper Body prep:
FRC Shoulder Circles (and this)
Lat Pullups
Misfit Shoulder Prep

EMOMx10-15 minutes  – 1 full snatch – don’t go above 60% – Drop the bar after each rep
EMOMx10 -10-15 minutes – 1 Full clean and jerk – don’t go above 60% – Drop the bar after each rep
**If you need to go E30s here to save some time, do it, just remember this is technical work and shouldn’t be too intense.

Active Recovery:
If you haven’t watched this yet, do it. Active recovery can be stupid and lame, or it can be sweet because you understand what it does, how it improves your performance, and how to execute it properly:

Here’s a sample circuit. Feel free to be creative here – you get to choose your own adventure. Remember the rule is “low intensity, lots of different movements”. Preferably these are non-eccentric (sled, airdyne, rowing, carries). Choose your own reps/durations. Please adjust these as you go through the piece to avoid muscle fatigue and to maintain the appropriate intensity.

For 30 minutes , 60-70% MHR:
Sled drag forward (light weight)
Upper sled movement
Sled drag backward
Upper body sled movement
Kettlebell farmer carry Right arm
Kettlebell farm carry Left arm
15-20 Light kettlebell swings

Can end with 20 minute assault bike or weight vest walk.

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