12.11.19

RSVP for Saturday here.

A. Warm Up

Row 8 minutes easy

Every two minutes get off and perform:

1 Muscle Snatch

1 Hang Power Snatch

2 Broad Jumps

3 Tuck Jumps

*keep loads light, warm up in nature

B. Strength

B1. Snatch Complex

6 sets @ 70-80%

1 Snatch Lift Off (hold 3 sec at knee)

1 Slow Pull Power Snatch (3 second pull to knee)

1 Segment Power Snatch

B2. Supinated Snatch Deadlift

3 sets of 5 reps @ 2121 Tempo

*focus on keeping lats engaged

C. Conditioning

21-15-9-3

Abmat Sit Ups

30m KB Farmer Carry 53/35

*Every 6m perform 3 Deadlift for total of 15

**focus on keeping hips on the ground during sit ups

*coaches challenge GHD Sit Ups & 70/53 KB

Recent Posts

See All

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40