2014-08-31

SUNDAY WORKOUT

The new strength cycle starts!

STRENGTH:
Press
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Your pick, but make sure you get your 3 reps!)

Just 10 minutes for this one!

POWER:
Every minute on the minute perform the following for 8 total minutes:

3 Power Snatches @ 60% of your best 1RM

This should be a relatively light weight, BUT the focus here is on keeping the jump CONSISTENT & EXPLOSIVE on every rep that you do...

These are meant to be an assistance movement to your Deadlift training on Wednesdays... We need to be strong AND be able to move the weight quickly!

WORKOUT:
Parking Lot Shuttle Run (Dumpster & Back, Pole & Back Then Blacktop & Back)
21 KB/DB Bent Over Rows (35#/53#)
Row 300m
18 KB/DB Bent Over Rows (35#/53#)
Shorter Parking Lot Shuttle Run (Pole & Back Then Blacktop & Back)
15 KB/DB Bent Over Rows (35#/53#)
Row 200m
12 KB/DB Bent Over Rows (35#/53#)
Shortest Parking Lot Shuttle Run (Just Blacktop & Back)
9 KB/DB Bent Over Rows (35#/53#)
Row 100m

(12 minute cutoff)

Lots to do today so make sure you're ready & on time!

POST YOUR FINAL PRESS WEIGHT, SNATCH WEIGHT & TOTAL TIME FOR THE WORKOUT TO COMMENTS

8 comments:

Lisa Dempsey said...

Press 63#
Snatch 40#
9:34 w/25#DB

Anonymous said...

155# press
135# snatch
10:54 Rx'd

Brendan

Anonymous said...

press 90#
snatch 80#
9:48 45#
Dave

Darren said...

105# press
85# snatch
8 of 12 kb row rx

John Dunn said...

115# Press
80# Snatch
11:08 45#

Rachel said...

Press up to 58#
Snatches 53#
11:24 with 26# KB

Brianne Kemp said...

Press - 45 to 65#
Snatch - 65#

Didn't do the workout... gave myself a break after Battle of the Bluffs!

Susannah Dunn said...

75#-press
65#-snatch

10:37 with 30# DB