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

10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R