A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)
– Work on a fast and fluid turnover.
B) Warm up to a heavy deadlift in 8 min
C) Amrap in 8 min:
A1) 4×5 Bench Press @ 42×1 – rest 30 seconds
A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds
B) 5 rounds for total working time @90%:
– 250 m Row Sprint
– 30 Double Unders
– 8 Burpees AFAP
– rest 3 min
Are you drinking enough water? Summer has started and it is HOT! Plan to start and end your day with water. Even when sleeping, your body loses water. Drinking a glass of water when you first wake up and last thing before you go to bed can help balance what you lose while sleeping. Also, your body loses water during the day when you perspire, urinate and breathe. If you are more active or are working/exercising in a hot or humid environment, you will need to replenish lost fluids: don’t underestimate the amount of fluids you lose from perspiration. In one hour of exercise your body can lose more than a quart of water, dependent upon exercise intensity and air temperature. Therefore, you should drink before, during and after exercising. For most workouts water is the best fluid replacement, but electrolytes also need to be replenished. Pick up a coconut water or a small fruit juice next time you leave the gym or have a cold one sitting in your fridge. These will also help raise lower blood sugar levels immediately post workout.
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec. LAST TIME THIS CYCLE
A2) 3×4-6 Weighted Ring Dips – rest 90 sec
B) 16-12-8-4 reps for time of:
– R/L Kettlebell Snatches (16R/16L, etc.)
– Box Jump – step down (24/20)
A) 5x 1 power clean + 1 hang squat clean + 1 jerk
B) 5 rounds for total working time:
– 6 TnG power clean and jerk
A) Split Jerk 3, 3, 2, 2, 1, 1, 1 (find a heavy single off rack) – rest 2 min
B) 1&1/4 Front Squat 3, 3, 3, 2, 2, 2 – rest 2 min
C) 4x Partner Band Sprints + 8 Burpees AFAP @ 100% (down and back)
A) 7×2 Hi- Hang Snatch – rest 60 sec.
B) 3 rounds for total working time @90%:
– 400m run
– 15 UB Kettlebell swings (53/35)
– 15 Box jumps – step down (24/20″)
– rest 4 min
A1) 4X5 Weighted Strict Pullups – heaviest possible, rest 60 sec
A2) 4×6 Good Mornings – rest 60 sec
B) 3xME HSPU, Strict + Kipping – rest 90 sec
C) 2K Row For Time