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  • Writer's pictureMary Bozarth

Wednesday 7/27

Conditioning

Hammerhead Shark Teams of 2 3:00 Amrap (4 sets) 400m Run or 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets-


Accessory

Single Arm Bent Over DB Row

4 sets: 12 reps *Rest 1:00-1:30 b/t sets

Standing Tricep Pushdown w/ band

4 sets: 10 reps *Rest 1:00-1:30 b/t sets

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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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