top of page

Oct 9-Oct 15

Apologies about last week......coach is going through some stuff!


Monday

A. Back Squat-find a heavy set of 5 with 5 sec descent

then x10x3@75%

B. Romanian Deadliftx8x3


30/24 cal Bike

100 Air Squats

30/24 cal bike

Rest 2 min

x2


Tuesday

A. 3 Position Snatchx4 sets@75-80%

B. Snatch Pull-heavy set of 3 with perfect form


50 Alt DB Snatch

50 Box Jump Overs

30 T2B

30 Burpee Box Jump Overs




40 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page