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  • Writer's pictureMary Bozarth

Monday 6/21

Strength

A. Snatch Deadlift (to mid thigh) + Snatch 3x2

Snatch Deadlift to below the knee + Snatch: (1+1) x 3 sets @ 80-87% 1RM Snatch *Rest 60-90 seconds between sets*

B. Snatch Deficit Deadlift 3x3

Snatch deficit deadlift: 3x3 @ 105% of best snatch *Rest 60-90 seconds between sets*


Conditioning

From the Rower to the Wall

For Time: 18 Dumbbell Thrusters (50s/35s) 200m Run 15 Dumbbell Thrusters 200m Run 12 Dumbbell Thrusters 200m Run 9 Dumbbell Thrusters 200m Run 6 Dumbbell Thrusters 200m Run 3 Dumbbell Thrusters * 12:00 Time Cap *

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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

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