FRIDAY 7-12-19

WARM UP NFT

2 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian KBS 

then

2 Sets:

4 Cossack Squat

4 Russian Baby Maker

:15s GHD Static Hold – Belly Up

2 Sets:

1:00 Thoracic Opener (Barbell)

5 Muscle Snatches

5 Slow Overhead Squats

Both with empty barbell.

 

Barbell Cycling – Snatch

On the 2:30x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.

Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:

12 Back Squats – 70% of 3RM Back Squat

Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

WOD

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14

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