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

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike