6/17/21
BENCHMARK THURSDAY
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3 sets (Steady movement through the following):
15/12 cal bike
10 overhead squats
10 low hang power snatches
10 snatch grip rdl’s
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Active recovery
Bike erg
Metcon (Calories)
BikeErg
2 sets:
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
No rest b/t reps & 5min at easy b/t sets
2 sets:
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
2:40 at mod, 20sec standing sprint at max effort
2:40 at mod, 20sec seated sprint at max effort
No rest b/t reps & 5min at easy b/t sets
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