3 sets tough:
10 TnG Power Snatch - MUST BE TnG.
AirDyne 30/24 calories all out
3 min cap per set – rest remainder of time per set if you finish the round in under 3 min
So you will start a set every 3 minutes.
Notes:
- MUST be TnG
- record weight and time per set
- if you haven’t finished the calories on the bike in 3 min return to the snatches
- record weight and time per set
- if you haven’t finished the calories on the bike in 3 min return to the snatches
- if you follow the program here regularly, resist the urge to do a bunch of extra work today. Some extra burpees, extra long warm-up and cool down.
Tomorrow will be a large volume of upper body pressing and pulling.
Tomorrow will be a large volume of upper body pressing and pulling.
Fitness version
A. Power Snatch tech work. Start from hang and move closer to the floor as comfortable.
+
3 sets tough
10 heavy Russian KBS or DB snatch 5/arm.
Airdyne 25/ 20 calories, Row 20/15 calories or Run 200m all out!
Start a set every 3 minutes.
done at 115lbs. Was proper for 10 TnG
ReplyDeleteset 1 1:20
set 2 1:37
set 3 1:40
plus 100 burpees. Monday will be rest for me.
20 burpees
ReplyDelete1:27
1:32
1:45
@85#
2:10, 2:20, 2:20- airdyne killed me. Snatching took about 25-27 seconds each round at 95#.
ReplyDelete1:34, 2:08, 2:03 @ 115
ReplyDeleteLegs were blown up from 10min Box Jumps yesterday. This crushed me.
1:33, 1:40, 1:45 @95# used the rower for 20 cals
ReplyDelete