MONDAY 1/14/19

 

ROWING

500 meters

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

 

POWER SNATCH WARM UP

Every 1:30 for 4:30 (3 sets):

Set 1: 5 power snatch (singles) @ 30% of 1RM

Set 2:  3 Power snatch (singles) @ 40% of 1RM

Set 3:  1 Power snatch @ 50% of 1RM

 

 

 

 

 

POWER SNATCH – WEIGHTLIFTING
In 12:00,
Find a 1RM power snatch

This is a training 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). I would recommend for the final sets, go on the 3:00.

CLEAN AND JERK – WEIGHTLIFTING

Followed by…

In 20:00,
Find a 1RM clean & jerk

GYM-NASTY AND FINISHER

On the minute for 10:00 (10 sets)
3 Strict handstand push-ups + handstand hold until 0:30 mark

Followed by,
100 Band pushdowns

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

Every 1:30 for 4:30 (3 sets):

Set 1: 5 Box jump (20″/18″) + 5 power snatch (singles) @ 30% of 1RM

Set 2: 3 Box jump (24″/20″) + 3 Power snatch (singles) @ 40% of 1RM

Set 3: 1 Box jump (30″/24″) + 1 Power snatch @ 50% of 1RM

The box jumps are to be performed as singles, jump up, step down. Try to land with legs nearly locked out.

 

POWER SNATCH – WEIGHTLIFTING

In 12:00,
Find a 1RM power snatch

This is a training 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). I would recommend for the final sets, go on the 3:00.

 

 

CLEAN AND JERK – WEIGHTLIFTING

Followed by…

In 20:00,
Find a 1RM clean & jerk

 

GYM-NASTY AND FINISHER

On the minute for 10:00 (10 sets)
3 Strict handstand push-ups + handstand hold until 0:30 mark

Followed by,
100 Band pushdowns

COMPLETE

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s