Happy Valentines day!!!
Omegafit Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.
Bench Press
Build to Heavy Set of 5
Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Conditioning
AMRAP 3:
9/6 Calorie Assault Bike/row
12 Power Snatches (40/20)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (45/25)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike/row
4 Power Snatches (50/30)
Body Armor
3 Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
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