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-

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13