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  • Writer's pictureMary Bozarth

Monday 6/28

Strength

A. Snatch Pull + High Pull + Snatch 5x3

Snatch Pull + High Pull + Snatch: - (1+1+1) x 5 working sets. - Build from 60-65% to 80-85% 1RM Snatch * Rest 60-90 seconds between sets *

B. Snatch 3 singles (if time)

Snatch: 3x1 @85-93% * Rest 60-90 secs between sets Conditioning

The Iron Giant

4 Sets (1 Set every 5 minutes) 50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm) 7 Bar Muscle-ups or 10 Burpee Chest to Bar 50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

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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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