Search
    • Nov 27, 2019
    • 1 min read

11.27.19

A. Warm Up

5 sets of 200m row acceleration

-rest up to 75 seconds-

*Acceleration means you start slow and by the end of 200m you are rowing at a high cadence

**Still be cautious on these Sprints. NOT 100% just get moving.

-then Mobility work-

2 minutes/side of Hamstring Pails/Rails

(Watch video)

B. Deficit Snatch Deadlift

4 sets of 2 reps @ 2020 Tempo

*touch and go reps with Tempo, pull from 2″ plates

C. Snatch Complex

5 sets @ 65-85% 1RM Power Snatch

1 Snatch Lift Off (2 second pause at knee)

1 Slow Pull Snatch High Pull (3 second pull to knees)

1 Power Snatch

D. Conditioning

4 rounds for time of:

18/15 Cal Row

15 Anchored Sit Ups (hands behind head)

12 Deadlifts 135/95

15 Anchored Sit Ups

18/15 Cal Row

-90 seconds rest-

Recent Posts

See All

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#