Workout of the Day
Warm-Up: 5 Rounds of:* 5 one-arm KB swing to face (35#/20#)
* 5 one-arm KB C&J
* 5 one-arm KB snatch
* 5 one-arm KB swing to face
Go through with one arm first then switch arms
Work Capacity: 4 Rounds for time of:
* 10x One arm DB Snatch (100#/70#)
* Sprint 100m
Scale appropriately, this weight is for Regionals level competitors only
Extra Credit: 50 muscle-cleans from hang position (45# bar)
Post results to comments.
NOTE: If you are feeling sore or need an active recovery day, then please take one. This month will have a bit more volume than before so you need to be well rested.
Warm-up: This killed my hands c&j are the trickiest for me.
ReplyDeleteWork Capacity: Got through 2rds plus 4 snatches in the 10' time cap.
Took me a long time of practicing to get these at all, got to keep the dumbbell close to the body.
Extra credit: Done plus some grip work
Warm up: Done
ReplyDeleteWC: 55#. 7:40
WC: Used 75# dumbbells and finished in 7:52
ReplyDelete