10.28.19

A. Warm Up

6 minutes of Row or airdyne

*Every 60 seconds sprint for 10 seconds (6 total) build up max power with each sprint

B. Segmented Snatch Grip Deadlift (3 Pauses)

3 sets of 3 reps @ 3131 Tempo

*Position is principle focus, build from previous weeks

C. Slow Pull Snatch Pull

3 sets of 4 reps

*start light this week – focus on great mechanics, removing the pause from previous weeks but still utilizing a slow pull to reinfore good 1st pull mechanics

D. Conditioning

14-10-8-6-2

Russian Kettelbells Swings 53/35

Goblet Reverse Lunges (total reps) 53/35

*coaches challenge 70/53 KB + 14-10-8-6-2-6-8-10-14 rep scheme

Recent Posts

See All

7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever