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
3 sets of the following superset
2″ Deficit Snatch Deadlift
4-6 reps @ 3030 Tempo
Snatch High Pull
*B1 and B2 may be different weights
3-5 sets Every 5 minutes
40 Double Unders
7-9 Double KB Clean 53/35
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.