Tuesday 9.15.2020

 

“FITNESS”

A. Three or Four sets of:
Barbell Bent Over Row x 6-8 reps @21X0
L-Seated Dumbbell Press x 8-10 reps @20X1
Tall Kneeling Band Pull Aparts x 15-20 reps @20X1
Plank Body Saw on Sliders x 30-40 seconds

B. For time:
40 Single Arm Kettlebell Front Racked Walking Lunges (switch arms every 10 reps)
40 Kettlebell Swings
40 Calorie Row

*If this workout looks familiar, it’s because we performed tackled this last Tuesday (9.8.2020), but in the REVERSE order. Compare your performance and fatigue factors between the two versions.

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Snatch Pull + Snatch
(On the Snatch Pull, focus on PUSHING through the legs to break the bar from the floor, and engaging the lats to bring the bar into the hip crease before extending upward with a shrug. Then, lower the bar to the floor and perform a Snatch, utilizing the same mechanics as you did on the Pull)

*Sets 1-3 = 1 rep @ 65-75% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 75-85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets)
Snatch x 1 rep

Build in load to today’s heavy single Snatch

B. For time:
20 Ground to Overhead (155/103 lb)
30 Chest-to-Bar Pull-ups
40 Calorie Row

*If this workout looks familiar, it’s because we performed tackled this last Tuesday (9.8.2020), but in the REVERSE order. Compare your performance and fatigue factors between the two versions.

“AEROBIC DEVELOPMENT”

5 minute easy Bike
+
Bike 60 seconds @85-90% aerobic effort
Bike 60 seconds @easy effort
x 5 rounds (10 minutes)
Rest walk 3-5 minutes
x 2-3 sets

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