2.18.20

A. Warm Up

3 Sets/arm


2 KB Single Arm Thrusters


2 KB Single Arm Push Press


2 KB Single Arm Overhead Squat

Then

Light Overhead Snatch Grip Prep Work

3 Sets – LIGHT Barbell Work


3 Snatch Grip Behind the Neck Push Press


3 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

4 sets

3 reps @ 31X1 Tempo


every 2:30


*build from last two weeks

-Then-

Back Squat @ 65-70% 1RM

3 sets

1 rep every 10 seconds for 60 seconds


-rest 4 minutes inbetween sets-

(quickly re-rack the bar between reps – 6 reps per set)

*Increase the load from last week. We are now doing 6 reps in a single minute. Stay close to the rack so you can perform these squats every 10 seconds with a quick break.

C. Conditioning

4 Sets

6 Hang Power Clean


6 Burpees Over Bar


Bike 15sec @ 97%


-rest up to 3:00-3:30 minute between rounds-


*record load and total cals

Recent Posts

See All

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

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

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