Concentrate your warmup around the deadlift; lower back, posterior chain, and core. Also get your calves warmed up and stretched for the dubs. Throw in some shoulder warmup for the snatching.
Strength (Deadlift):
Every 3:00 x 3 Sets:
8 Deadlifts
Start First Set at 60% & Build
Workout (AMRAP 4):
5 Power Snatches (115/85)
30 Double Unders
-Rest 2:00-
AMRAP 4:
10 Deadlifts (115/85)
30 Double Unders
Finisher:
5 Sets
25’ Mixed rack DB carry
6 Single DB strict press each arm (Hold other DB OH while pressing)
Mixed rack = 1 DB in front rack, 1 DB OH.
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)