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

11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike