top of page
Search
  • Writer's pictureMary Bozarth

Monday 6/14

Strength


Snatch Deadlift Below Knee + Snatch Pull + Snatch 4x3


Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: (1+1+1) x 4 sets @ 70-80% 1RM Snatch *Rest 60-90 seconds between sets.*


Snatch Deadlift (to below the knee) + Snatch 3x2


Snatch Deadlift to below the knee + Snatch: (1+1) x 3 sets @ 80-85% 1RM Snatch *Rest 60-90 seconds between sets*



Conditioning

"Take it Easy"

For Time: 21/16 Calorie Row 42 Wall Balls (20/14) 21/16 Calorie Row 36 Wall Balls (20/14) 21/16 Calorie Row 30 Wall Balls (20/14)

*Can sub 300M Run if there aren’t enough rowers


Accessory

1 min couch stretch (each side) 1 min foam roll lats (each side) 1 min wide leg forward fold (use DB or sandball as an anchor - don’t force position)

3 views0 comments

Recent Posts

See All

Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

Comments


Post: Blog2_Post
bottom of page