10.29.20

A. Strength

Back Squat 32X1 Tempo

6 reps, 5 reps, 5 reps, 4 reps

-2 minute rest between sets-

*focus on great positions this week – maintain strict tempo

B. Submaximal Oly work

EMOM x 10 minutes

Clean Pull + Hang Power Clean + Front Squat + Push Press


*start light and build a little weight over the 10mins – stay sharp with technique

*Use these 10mins to remain focused on skill work and quality movement. Don’t get too heavy here

C. Conditioning

For time:

500m Row

18 Alternating DB Snatches 50#/35#

15 GHD Sit Ups (scale Medball Sit-ups)

350m Row

12 Alternating DB Snatches 50#/35#

12 GHD Sit Ups

200m Row

6 Alternating DB Snatches 50#/35#

9 GHD Sit-Ups

*coaches challenge after 9 GHDs go back through in inverse order from 9 GHDs back up to 500m Row

#StrengthandConditioning #Gym #Olympiclifting #Crossfit #DBSnatch #Concept2Rower #Tempotraining #Personaltraining #GHDSitUps #BackSquat

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

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