Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Focus Workout

Warm up:
Swing, High pull, Snatch combo x 10 L/R x __ sets
Thumb up at head level!! Right in line with your nose….
Have them hold their thumb up in front of their nose with no bell.

Workout:
1. 40 seconds each:
Front Squat left, then Swing/High Pull/Snatch Left…then same on Right.
No rest between sides.

2. Dbl Bell Front Squats to a 10 Second Cadence x 10 reps.
Set bell down between beeps

3. 5 Single Snatch off the Deck, then 5 Dbl Front Squat between L/R = 2 sets

4. Double Bell Squat Thrusters to a 12 Second Cadence x 10 reps.
Set bell down between beeps
Optional: Single Bell and hold @ the top, then 2nd beep = clean & hold bottom.

5. Squat Style TGU with Sandbag over shoulder x 5 L/R

6. Sandbag squat to chair with calf raise at top x 10.
Superset with Good mornings x 10

7. Squat thrusters with Sandbag x 5,
Then hold last one and do 5 alternating step back lunge X 2 sets.

8. 10 Suitcase deadlifts, s/set with 10 dbl swings x 5 sets

9. Split Snatch (Newbies = Heavy 1 Handed Dead Swings) x 6 L/R
Step Back Dragon Lunge (ALTERNATING) – 1 minute

End/If time:
15 seconds on/15 off: Jump Squats or Body Weight Squats (6 cycles)
Single Bell Front Squats 30 Sec L/R (Can use a medicine ball for touch and go Target if needed) = 1min

Eqyptian Squat