11.11.19

A. Warm Up

4-5 sets of

150m Acceleration Row

*rest up to 60 seconds

*start slow by the end of the row you should be pulling at a quick cadence

B. Strength

3 sets of the following superset

2″ Deficit Snatch Deadlift

4-6 reps @ 3030 Tempo

Snatch High Pull

4-5 reps

*B1 and B2 may be different weights

C. Conditioning

3-5 sets Every 5 minutes

40 Double Unders

7-9 Double KB Clean 53/35

7-9 Burpees

7-9 Dual KB Snatch 53/35

7-9 Hand Release Push Ups

*aim to complete each set in 2:30-3 minutes, scale reps and load accordingly

*this week we begin to implement a Set range. A fews ways to use this.

1. If your quality of movement is lessening then terminate after 3 sets. No need to promote bad habits.

2. If you have time constraints then 3 sets is still a solid dose for the day

3. If your split times are getting slower and slower and you are in jeopordy of not finishing in 5mins then terminate sets.

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