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.

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca