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  • Writer's pictureMary Bozarth

Thursday 6/24

Strength

Pause Power Snatch + Overhead Squat 3-3-2-2-1-1

Power snatch (pause in the catch position) + Overhead Squat 3 @60% of 1RM Power Snatch 3 @65% 2 @70% 2 @75% 1 @80% 1 @80% *Rest 60-90 secs between sets*


Conditioning

AMRAP 16 minutes Teams of 2 (1:1) 20 Jumping Air Squats 15 Stick Sit ups 10 Box Jump Overs (24/20)

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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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