Wednesday 4.26.2023

Apr 25

*Coach’s Notes:

Part A for each group is focused on “Speed Strength,” or the ability to produce and absorb force rapidly (with either the KB Swings or the Power Snatch). Not only will this develop speed and coordination, but also prepare you for the Deadlifts in Part B.
For the Deadlifts, just like last week, keep the focus on performing great reps, and only build in weight if you feel like you are moving the barbell well. If you can, maintain a double-overhand grip throughout.
The conditioning, while short, should be fast-paced throughout. If you struggle with Burpee Box Jump-Overs, perform the Burpees with a hop over the Dumbbell to allow you to move quickly, and blast out as many rounds as possible with your partner. Many groups were getting over 15 rounds (total) last time around, or close to each person doing their rounds “on the minute” — some did even more!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6-8 Single Arm Russian Kettlebell Swings each arm — focus on a strong, explosive swing!
Minute 2 — 10-12 Supine Ring Rows @ 2110
Minute 3 — 30 Seconds of Hollow Hold or Hollow Rocks

B. Three sets of:
Deadlift x 6 reps*
Rest 2 minutes

*Perform 2-3 warm-up sets on the Deadlift, then aim to make all of your working sets an RPE of 7-8/10. Build off of what you used on 4.17.2023, if you were here.

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Burpee Box Jump-Overs or Burpees Over a Dumbbell
6 Alternating Dumbbell Snatches (heavy, but unbroken)

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
18-24 Double-Unders
3 Hang Power Snatches (Touch and Go reps here)

*Build in load over your first 4-5 sets to something moderately heavy (but that you are able to complete with great technique), then use that for your remaining sets.

B. Three sets of:
Deadlift x 6 reps*
Rest 2 minutes

*Perform 2-3 warm-up sets on the Deadlift, then aim to make all of your working sets an RPE of 7-8/10. Build off of what you used on 4.17.2023, if you were here.

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Burpee Box Jump-Overs (30/24")
6 Alternating Dumbbell Snatches (heavy, but unbroken)

Compare to 2.9.2022