Saturday, March 30th
Performance Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
30 second plank hold
30 second handstand hold
20 air squats”
Strength
“Deadlifts
7 – 5 – 3
7 – 5 – 3
*You pick the weight
**Back must be completely flat, or you MUST terminate set”
Performance Notes
You will really have to manage how you break up the reps on this one. If you go out too hard on the deadlifts, will you be able to snatch? Maybe after taking the time to change you own weights…
Performance
“3 rounds for time of:
20 deadlifts @225/155
10 power snatches @135/95
5 shoulder to overhead @135/95
*1 bar”
Scaled Performance
“3 rounds for time of:
20 deadlifts @185/125
10 power snatches @95/75
5 shoulder to overhead @95/75
*1 bar”
——
Optional Conditioning
45 mins of you choose
——
Fitness Notes
Nothing should really slow you down here, except for breathing and maybe the handstand push ups. Attack this on see where you find your weakness.
Fitness Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
30 second plank hold
30 second handstand hold
20 air squats”
Fitness (bodyweight)
“3 rounds for time of:
20 tall step ups to 30/24 inches
10 single leg bridge hip extensions
5 handstand push ups
Run 400m”
Scaled Fitness
“3 rounds for time of:
20 step ups to 24/20
10 bridge hip extensions
5 push ups
Run 400m”
——
Kettlebell/Dumbbell
“3 rounds for time of:
20 single leg deadlifts @ 70/53 (each leg)
10m handstand walk
5 shoulder to overhead @ 70/53 (each arm)
“