Workouts
3.8.10 Workout 1
Objective
Power Endurance
General Warm-up
5 minute easy row/ride/run
Specific Warm Up
10 reps of each:
Halos
RTW
Figure 8's
Alternating KBS
Headcutters
Snatch (Left Arm)
Snatch (Right Arm)
Windmills (Left Arm)
Windmill (Right Arm)
Then:
Mobilize
Workout
Practice Two-KB Snatches
Then:
3x10 Two-KB Snatches
3x12 (6 each) Renegade Rows
Then:
30m Walking Lunges (Hold 2x KB in Overhead position) +
6x (3 each way) TGU/Presses
3-4 sets, rest plenty
Then:
10x Rope Pulls @ 50-70# (from squat rack)
Cool Down
RESULTS
Two-KB Snatch:
Jen - 2x30#
Katie - 2x30#
Ashley - 2x25#
Brittany - 2x25#
Toni - 2x25#
Susan K. - 2x30#
Kelly F. - 2x40#
Tony H. - 2x40#
Jing Jua - 2x40#
Katrin - 2x25#
Seth - 2x40#
Rope Pull:
Female @ 50#
Male @ 70#
COACHES COMMENTS
Posted on March 8, 2010
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