Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Kettlebell Windmills – accumulate 15 slow controlled reps/arm – improve position from last week – https://www.youtube.com/watch?v=ITSmgn_BQgY
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Side Plank Dumbbell Powell Raises @ 40×0, 5-7 reps/arm x 2 sets – no rest b/t sides – LITE DB – https://www.youtube.com/watch?v=U6HqVO4D1ZI
Side Plank Dumbbell Powell Raises @ 40×0, 5-7 reps/arm x 2 sets – no rest b/t sides – LITE DB – https://www.youtube.com/watch?v=U6HqVO4D1ZI
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DB Bent Over Row to External Rotation @ 40×0, 6-8 reps x 2 sets – https://www.youtube.com/watch?v=wTs0tCECLtM
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Row 150m ALL OUT every 2:30 min for 8 sets – Walk/Move on rest time
Into..5 min Rowing/Bike/Ski @ EZ Pace
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Rest 5 min/Prep/Set-Up
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10 min AMRAP:
10 DB Snatch @ 35/50lbs
10 Burpees – no jump @ top
Row 150m ALL OUT every 2:30 min for 8 sets – Walk/Move on rest time
Into..5 min Rowing/Bike/Ski @ EZ Pace
+
Rest 5 min/Prep/Set-Up
+
10 min AMRAP:
10 DB Snatch @ 35/50lbs
10 Burpees – no jump @ top
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WK 4 – Jan.16/18
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Tall Snatch Drops, 3 reps x 3 sets, 1 min
B. Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – goal is to add loading, and finish at a challenging set
C. Tall Cleans, 3 reps x 3 sets, 1 min
D. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 1:30 min x 8 sets – gaol is to finish @ a challenging set
E. Snatch Pulls, work to a tough set of 3 – if you have time