REPEAT OF WEEK ONE, DAY ONE.... GO HEAVIER ALL THE WAY AROUND!
PERFORM WARM UP AND OVERHEAD BAND STRETCH FIRST...
1. POWER AND STRENGTH
a.) Snatch Balance - Light Weight and Fast
3 Sets of 3 Reps (25-55#)(ADD 5-10# MORE EACH SET THAN LAST TIME... CHECK IT HERE)
b.) Power Position SQUAT Snatch - Watch the video but only drop and slide 3 inches at the start instead
4 Sets of 3 Reps (Work up to a challenging weight, but try to be perfect!)
60, 70, 80, 85-90% (AGAIN, ADD 5-10# MORE THAN YOU DID LAST TIME... CHECK IT HERE)
2. GYMNASTICS STRENGTH
a.) Kipping Pull Ups
4 Sets of 5 Reps (Chest To Bar) OR 10 Reps (No Chest To Bar)
3. CONDITIONING (Crossfit Main Site)
Deadlift (89-110#) 21 Reps
50 Air Squats (GET DEPTH!!)
Barbell Push Press (45-65#) 21 Reps
Deadlift (89-110#) 15 Reps
35 Air Squats
Barbell Push Press (45-65#) 15 Reps
Deadlift (89-110#) 9 Reps
20 Air Squats
Barbell Push Press (45-65#) 9 Reps
** PICK A CHALLENGING, BUT SMART WEIGHT WHERE YOU ARE PUSHING THE PACE, BUT NOT COMPROMISING YOUR LOWER BACK
* 10 Minute Cutoff *
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
2 comments:
Snatch Balance
- Kylie - 65#
High Hang Power Snatch
- Kylie - 86# X3 (10# More Than Last Time)
Kipping CTB Pull Ups - Kylie
Conditioning
- Kylie (99#, 55#) - 8:31
High Hang Snatch X3
- Whitney - 66#
- Chelsea - 71#
Kipping - 4X10 (No Chest) - Both
Conditioning Tomorrow
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