Friday 7.29.2022

*Coach’s Notes: Today’s workout begins with either a paced-out, bodyweight and carry piece, or some Snatch work, building off of last week’s sets.

For the conditioning (Part B of each track), this is meant to be FAST — the time domain here should fall in only the 4-7 minute range, so keep the effort high!

We’ll finish out with some pushing, hinging, and scap work, revisiting the Single Leg Romanian Deadlift (with Hand Support) from two weeks back.

“FITNESS”

A. Cycle through the following circuit for 12-15 minutes, with focus on movement quality and muscular activation:
4-6 Uneven Push-ups each side (elevate one hand on a plate or other object)
100 Meter Filly Carry (switch sides at 50 Meters)
6-8 Lateral Box Step Ups each leg
20-30 Second Reverse Plank (or Side Planks if these are too difficult)

Move through this all at a pace that allows for excellent range of motion and control, resting as needed between exercises and sets

B. For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

Compare to (most recently) 1.12.2021.

C. Two or Three sets for quality of:
Single Arm Glute Bridge Dumbbell Floor Press x 8-10 each arm @21X1
Hand Supported Single Leg Romanian Deadlift x 8-10 reps each leg @ 30X0 (try to improve from last week's sets)
Banded Face Pull x 12-15 reps @21X0

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)
Try to improve from last week's sets

Rest until the clock reaches 15:00, then...

B. Complete 15, 12, and 9 rep rounds for time of:
Hang Power Snatch (95/65 lb)
Bar-Facing Burpees

This workout is intended to be light and fast. Push the pace on the Burpees, and try to hang on to the bar!
Compare to 6.28.2019

C. Two or Three sets for quality of:
Single Arm Glute Bridge Dumbbell Floor Press x 8-10 each arm @21X1
Hand Supported Single Leg Romanian Deadlift x 8-10 reps each leg @ 30X0 (try to improve from last week's sets)
Banded Face Pull x 12-15 reps @21X0

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets