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Strength Cycle Day 13 – 4/16/14

Warm-up:
Coach’s Choice.

Skill:
10 minutes of HSPU work

Strength:
10 sets of snatch complex + 1 O/H Squat

Snatch complex of one snatch from just above the knees, two snatches from the floor, one overhead squat. Perform 8 to 10 total sets, increasing the weight only if the lifter completes all three snatches and the overhead squat

 

Bonus work: Perform 6 sets of the following series: 40 foot waiters walk each arm (with a KB) for 80ft total, 40ft farmers walk with a KB in each hand, 30-second side plank hold right side, 30-second side plank hold left side, 30 second plank hold in plank position (use weight if possible), rest 90 seconds between each set. (Do these outside if weather permits.)

Metcon
4x 3 min amraps with 1 min rest between

3x Thruster (135,95)
4x Burpee
5x TTB (sub knee to elbow)

April 15, 2014 | News | 0

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