Saturday, March 2nd
PLEASE WATCH DAILY VIDEOS. These are important for you to see how each movement should be done with proper technique. You should always use proper technique over speed. Please ask questions if you’re not sure how to do a movement.
Performance Warm-up
4 easy rounds of:
10 box jumps,
10 ring rows
10 empty bar deadlifts
10 empty bar strict press
Strength
Deadlift
5 sets of 5
*Build over the 5 sets to what feels good for today.
Performance Notes
This has the potential to get really grippy, but try to push through that and keep moving. You can scale this UP if you usually do DT at RX weight.
Performance
5 rounds for time of:
9 deadlifts,
7 cleans,
5 shoulder to overhead,
3 snatches @115/75.
Power cleans and power snatches are fine.
Scaled Performance
5 rounds for time of:
9 deadlifts,
7 cleans,
5 shoulder to overhead,
3 snatches @95/65.
Power cleans and power snatches are fine.
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Fitness Notes
This is a lot of different leg movements. Breath through them and use excellent from.
Fitness Warm-up
Pump warm up!
5 rounds not for time of:
10 slow air squats
10 banded lateral raised
10 banded curls
10 banded overhead tricep extensions
Fitness (bodyweight)
5 rounds for time of:
10 alt pistol squats (5 each leg),
10 jumping squats,
10 banded overhead press,
10 overhead squats with same band as press
Scaled Fitness
5 rounds for time of:
10 alt assisted pistol squats (5 each leg),
10 air squats,
30 seconds handstand hold
10 lunges
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Kettlebell/Dumbbell
6 rounds (3 each arm) for time of:
9 deadlifts at 70/53
7 cleans,
5 shoulder to overhead,
3 snatches
*Do a full round with right arm, then full round with left arm