Warm up: 250 m row; 10 pass thrus, 10 windmills; 2 x 8: squats, alt snathces, push ups, sit ups; hip/quad/glute mob
Skill Focus: Back Squat
Warm up and build to. . .
Back squat 4 x 4 @75% of your new 1 rm (or 4 x 4 @90% of your 5 RM).
Tabata
Level 3
1 arm kb snatch 53#/35# (alt sides ea rd)
Wgt sit ups 20#/15# (feet may be anchored)
diamond push ups (hands form triangle—close grip)
Level 2
1 arm db/kb snatch 53#/35# (alt sides ea rd)
sit ups
push ups
Level 1
1 arm db swing/snatch (choose appropriate weight)
sit ups
push ups (no knees, chest to something, use incl mod)
Post bs wgt used and last rd of ea Tabata for score
Skill Focus: Back Squat
Warm up and build to. . .
Back squat 4 x 4 @75% of your new 1 rm (or 4 x 4 @90% of your 5 RM).
Tabata
Level 3
1 arm kb snatch 53#/35# (alt sides ea rd)
Wgt sit ups 20#/15# (feet may be anchored)
diamond push ups (hands form triangle—close grip)
Level 2
1 arm db/kb snatch 53#/35# (alt sides ea rd)
sit ups
push ups
Level 1
1 arm db swing/snatch (choose appropriate weight)
sit ups
push ups (no knees, chest to something, use incl mod)
Post bs wgt used and last rd of ea Tabata for score
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