Friday 5.19.2023
*Reminder: Our In-House Partner Competition is this Saturday at 8:30am!
“FITNESS”
A. Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Front Rack Carry x 100 feet each arm
Rest 45 seconds
Half Kneeling Banded Face Pulls x 30 reps @ 1010 (switch knees halfway)
Rest 45 seconds
B. See "Performance"
“PERFORMANCE”
A. Every 90 seconds, for 15 minutes (10 sets) of:
Hang Power Snatch (mid thigh) x 3 reps
The goal here is to be fast and powerful -- NOT slow and heavy. Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
B. For time:
Row 500 Meters
Then...
24 Alternating Dumbbell Snatches (50/35 lb)
12 Burpees
18 Alternating Dumbbell Snatches
9 Burpees
12 Alternating Dumbbell Snatches
6 Burpees
Compare to 5.27.2022
“ENDURANCE (AKA SWEAT SESH)”
Ten sets of:
30 Second Row @85-90%
Rest 30 seconds
Rest 2 minutes, then....
Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds
Rest 2 minutes, then...
Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds
